How accurate is the calorie calculator?

Our calculator uses the Mifflin-St Jeor equation, one of the most accurate formulas for estimating caloric needs. However, individual variations exist, and results are estimates. For precise recommendations, consult with our dieticians.

Should I eat exactly the calories shown?

The calculator provides a starting point. Monitor your progress over 2-3 weeks and adjust based on your results. Factors like stress, sleep, and hormones can affect your actual caloric needs.

Can I lose weight faster by eating fewer calories?

While larger deficits may lead to faster initial weight loss, they are often unsustainable and can lead to muscle loss, nutritional deficiencies, and metabolic adaptation. A moderate deficit of 500 calories is recommended for healthy, sustainable weight loss.

Free Calorie Calculator - Calculate Your Daily Caloric Needs | DietGhar

Why Use a Calorie Calculator?

Understanding your daily caloric needs is the foundation of any successful nutrition plan. Whether you're looking to lose weight, gain muscle, or maintain your current weight, knowing how many calories your body needs is essential.

How Does the Calculator Work?

Our calorie calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate methods for estimating Basal Metabolic Rate (BMR). We then multiply your BMR by an activity factor to calculate your Total Daily Energy Expenditure (TDEE).

What is BMR?

BMR (Basal Metabolic Rate) represents the number of calories your body burns at complete rest. This includes essential functions like breathing, circulation, cell production, and nutrient processing. Your BMR typically accounts for about 60-75% of your total daily calorie expenditure.

What is TDEE?

TDEE (Total Daily Energy Expenditure) is your BMR plus the calories you burn through daily activities and exercise. This is your maintenance calorie level – the number of calories you need to consume to maintain your current weight.

How to Use Your Results

For Weight Loss: We subtract 500 calories from your TDEE, which should result in approximately 0.5kg of weight loss per week (a healthy, sustainable rate).
For Weight Maintenance: Consume calories equal to your TDEE to maintain your current weight.
For Weight Gain: We add 300 calories to your TDEE to support healthy muscle growth and weight gain.

Understanding Macronutrients

Our calculator provides a balanced macronutrient split of 30% protein, 40% carbohydrates, and 30% fats. This ratio supports:

Protein: Essential for muscle maintenance and growth, tissue repair, and immune function
Carbohydrates: Your body's primary energy source, especially important for brain function and physical activity
Fats: Necessary for hormone production, nutrient absorption, and cell membrane integrity

Get Personalized Nutrition Plans

While our calculator provides a great starting point, everyone's nutritional needs are unique. At DietGhar, our expert dieticians create fully personalized meal plans that consider: