About Calorie Calculator
The Calorie Intake Calculator estimates your daily energy requirements by first calculating your Basal Metabolic Rate using the Mifflin-St Jeor equation, then applying an activity multiplier to determine your Total Daily Energy Expenditure (TDEE). It then adjusts this value based on your selected goal of weight loss, maintenance, or weight gain by adding or subtracting 500 calories per day, corresponding to approximately half a kilogram of weight change per week. The tool also provides a macronutrient breakdown showing how many calories should come from protein, carbohydrates, and fat based on a balanced 30-40-30 split, displayed both in calories and grams for practical meal planning. A visual doughnut chart helps you see the proportional distribution at a glance. This calculator serves as an excellent starting point for anyone looking to take control of their nutrition, whether for general health improvement, athletic performance, or body composition changes. Remember that individual metabolic rates vary, so use these numbers as initial guidelines and adjust based on your personal results.