Calorie Calculator For Weight Loss By Date Of Birth

Calorie Calculation Formula:

\[ \text{Daily Calorie Intake} = \text{TDEE} - \text{Deficit} \]

Date of Birth:

Gender:

Weight:

Height:

Activity Level:

Calorie Deficit:

kcal/day

Basal Metabolic Rate (BMR):

Total Daily Energy Expenditure (TDEE):

Daily Calorie Intake (for weight loss):

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1. What is Daily Calorie Intake?

Daily calorie intake is the number of calories you should consume each day to maintain, lose, or gain weight. For weight loss, it's calculated as your Total Daily Energy Expenditure (TDEE) minus a calorie deficit.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), then adjusts for activity level to calculate TDEE:

\[ \text{BMR} = 10 \times \text{weight} + 6.25 \times \text{height} - 5 \times \text{age} + (5 \text{ if male, } -161 \text{ if female}) \] \[ \text{TDEE} = \text{BMR} \times \text{Activity Factor} \] \[ \text{Daily Calorie Intake} = \text{TDEE} - \text{Deficit} \]

Where:

\( \text{weight} \) — Weight in kilograms
\( \text{height} \) — Height in centimeters
\( \text{age} \) — Age in years (calculated from birth date)
\( \text{Activity Factor} \) — Multiplier based on activity level
\( \text{Deficit} \) — Typically 500 kcal/day for safe weight loss

3. Importance of Calorie Calculation

Details: Accurately calculating your calorie needs helps create an effective weight loss plan. A moderate deficit leads to sustainable fat loss while preserving muscle mass.

4. Using the Calculator

Tips: Enter your accurate birth date, current weight and height, select your typical activity level, and choose a reasonable deficit (usually 300-500 kcal/day for gradual weight loss).

5. Frequently Asked Questions (FAQ)

Q1: Why use Mifflin-St Jeor instead of Harris-Benedict?
A: The Mifflin-St Jeor equation is considered more accurate for modern populations, especially for overweight individuals.

Q2: What's a safe calorie deficit?
A: A 300-500 kcal/day deficit typically results in 0.25-0.5 kg weight loss per week. Larger deficits may cause muscle loss and metabolic slowdown.

Q3: How often should I recalculate my needs?
A: Recalculate every 4-6 weeks or after significant weight changes (±5 kg).

Q4: Are there limitations to this calculation?
A: It may be less accurate for very muscular individuals, elderly, or those with certain medical conditions.

Q5: Should I eat back exercise calories?
A: If you selected your correct activity level, the TDEE already accounts for exercise. Only eat back calories if doing additional unaccounted workouts.