Calorie Calculator for Weight Loss & Gain
Are you eating the right amount to reach your health goals?
Whether you want to lose belly fat, build muscle, or maintain your current physique, knowing your numbers is the first step. The Sanovra Lab Calorie Calculator is a free tool designed to estimate exactly how many calories you burn in a day (TDEE) and how much you should eat to achieve your target weight.
🔢 Online Calorie Calculator Tool
How Does This Calorie Calculator Work?
This calorie calculator uses the scientifically proven Mifflin-St Jeor Equation to determine your daily energy needs. It is considered one of the most accurate methods for estimating calorie requirements for both men and women. The process involves two main steps:
- Calculating BMR: The calculator first determines your Basal Metabolic Rate (BMR) the energy your body needs just to survive at rest.
- Calculating TDEE: It then multiplies your BMR by your activity level to find your Total Daily Energy Expenditure (TDEE). This is the number you see in the calorie calculator results above.
Why Use a Calorie Calculator for Weight Loss?
Weight management is a numbers game. To lose weight, you must be in a calorie deficit, meaning you consume fewer calories than your body burns. To gain weight, you need a calorie surplus.
Without using a calorie calculator, you are just guessing. This often leads to overeating or undereating, both of which can stall your progress. By entering your age, height, weight, and activity level into the tool above, you get a scientific baseline to start your diet plan.
⚠️ Is Your Weight Stuck?
If you are eating according to the calorie calculator results but still not losing weight, you might have an underlying metabolic issue like Hypothyroidism or Diabetes.
Check Thyroid & Sugar ProfilesFactors That Affect Your Calorie Calculator Results
Your daily calorie needs depend on several variables:
1. Age and Metabolism
As you age, your metabolism naturally slows down. A calorie calculator adjusts for this, showing lower requirements for older adults compared to younger individuals of the same weight.
2. Gender
Men typically have higher muscle mass than women, leading to a higher BMR. Our calorie calculator uses gender-specific formulas to ensure accuracy.
3. Activity Level (NEAT)
The most variable factor is how much you move. Be honest when selecting your activity level in the calorie calculator. Overestimating your activity can lead to a recommendation that is too high for weight loss.
How to Use These Calorie Numbers
Once the calorie calculator gives you a number (e.g., 2000 calories), here is how to apply it:
- Weight Maintenance: Eat roughly the TDEE amount shown.
- Fat Loss: Subtract 500 calories from your TDEE. This creates a deficit of 3500 calories per week, roughly equal to 0.5 kg of fat loss.
- Muscle Gain: Add 250-500 calories to your TDEE and engage in strength training.
Calorie Quality Matters
While a calorie calculator tells you how much to eat, it doesn't tell you what to eat. 100 calories of soda is not the same as 100 calories of protein. For best results, focus on a balanced diet rich in protein, fiber, and healthy fats while sticking to your calorie limit.
Frequently Asked Questions (FAQs)
How accurate is this Calorie Calculator?
This calorie calculator uses the Mifflin-St Jeor equation, which is accurate within 10% for most people. However, individual metabolism can vary due to genetics or health conditions like Thyroid issues.
How many calories should I eat to lose weight?
Use the calorie calculator above to find your maintenance level, then subtract 500. For most Indians, a diet of 1200-1500 calories leads to healthy weight loss.
Does this calorie calculator work for Indian food?
Yes! A calorie is a unit of energy, whether it comes from Roti, Rice, or Pizza. Once you know your daily limit from this calorie calculator, you can plan your Indian meals accordingly.
Is it safe to eat less than the calculator suggests?
No. Eating drastically lower than what the calorie calculator recommends (e.g., below 1000 calories) can slow down your metabolism and cause muscle loss.
Take the Next Step for Your Health
Weight management is easier when you know what's happening inside your body.
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