Daily Calorie Intake Calculator

A Daily Calorie Intake Calculator helps individuals determine the number of calories they need to consume each day to maintain, lose, or gain weight based on their age, gender, weight, height, and activity level. It is a valuable tool for fitness enthusiasts, athletes, and anyone focused on health and nutrition.

Key Features:

✅ Accurate Daily Calorie Estimation – Based on the Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).
✅ Supports Multiple Goals – Calculate calories for maintenance, weight loss, or muscle gain.
✅ Customizable Input Fields – Enter age, gender, height, weight, and activity level.
✅ Personalized Results – Adjust recommendations based on lifestyle and fitness goals.
✅ Simple & Easy to Use – Get an instant daily calorie requirement with one click.

How It Works:

1️⃣ Enter Age, Gender, Height, and Weight.
2️⃣ Select Activity Level (Sedentary, Lightly Active, Moderately Active, Very Active, Super Active).
3️⃣ Click Calculate to get:

BMR (Basal Metabolic Rate) – Calories needed at rest
TDEE (Total Daily Energy Expenditure) – Calories needed based on activity level
Caloric Needs for Maintenance, Weight Loss, or Muscle Gain

Formula Used:

📌 Basal Metabolic Rate (BMR) Formulas:
Mifflin-St Jeor Equation (More Accurate & Commonly Used)

Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161

📌 Total Daily Energy Expenditure (TDEE) Calculation:
TDEE = BMR × Activity Factor

Sedentary (little/no exercise): BMR × 1.2
Lightly Active (1-3 days/week exercise): BMR × 1.375
Moderately Active (3-5 days/week exercise): BMR × 1.55
Very Active (6-7 days/week exercise): BMR × 1.725
Super Active (Athletes, intense training): BMR × 1.9

📌 Weight Goals:

Weight Maintenance: TDEE calories
Mild Weight Loss (0.5 kg/week): TDEE – 250 to 500 kcal
Extreme Weight Loss (1 kg/week): TDEE – 500 to 1000 kcal
Muscle Gain (Bulk Up): TDEE + 250 to 500 kcal

Who Can Use It?

📌 Fitness Enthusiasts – To track calorie intake for weight loss or muscle gain.
📌 Athletes & Bodybuilders – To optimize diet based on training intensity.
📌 Health-Conscious Individuals – To maintain a healthy lifestyle.
📌 Dietitians & Nutritionists – For meal planning and dietary assessments.

This tool is perfect for anyone looking to manage their weight, improve fitness, and optimize nutrition for a healthy lifestyle. 🏋️‍♂️🥗🔥