About the Calorie Calculator

Understanding your daily calorie needs is essential for achieving your fitness goals, whether it’s weight loss, muscle gain, or maintaining your current physique. This calculator helps you determine your optimal calorie intake based on your gender, age, height, weight, activity level, and body type.

How It Works

• Basal Metabolic Rate (BMR): This is the number of calories your body burns at rest. It depends on your age, gender, height, and weight.

• Activity Level: The more you exercise, the higher your calorie needs. Choose the activity level that best represents your lifestyle.
• Activity Levels Explained:
• Sedentary (1.2): Little to no exercise, mostly sitting throughout the day.
• Light Exercise (1.375): 1-3 workouts per week or light daily movement (e.g., walking).
• Moderate Exercise (1.55): 3-5 workouts per week or active job (e.g., retail, waitressing).
• Heavy Exercise (1.725): 6-7 workouts per week, intense training or physically demanding job.
• Athlete (1.9): Highly intense training, twice-daily workouts, or endurance sports.
• Body Type Influence:
  • Ectomorph: Naturally lean with a fast metabolism, typically requiring a higher carb intake.
  • Mesomorph: Naturally muscular, benefiting from a balanced macro ratio.
  • Endomorph: Stores fat easily and may need a lower carb intake and higher protein.

Macronutrient Breakdown

Along with your calorie needs, this calculator provides an approximate daily macro split:

• Protein: Essential for muscle repair and recovery.
• Carbohydrates: Your primary energy source.
• Fats: Supports hormone production and overall health.

Why Use This Calculator?

By tailoring calorie and macronutrient intake to your body type and lifestyle, you can optimize energy levels, performance, and body composition effectively.