Calorie Count Pro l Tracker

CarrotOrStick Calorie Calculator

Calculate your daily calorie needs and get personalized meal plans

How to Use This Calculator

1. Enter your personal details (age, gender, height, weight)
2. Select your activity level
3. Choose your weight goal (lose, maintain, or gain weight)
4. Click "Calculate" to see your results
5. View your calorie needs, macronutrient breakdown, and meal suggestions
6. Save, print, or share your results using the buttons at the bottom

Frequently Asked Questions

Q: How accurate is this calculator?
A: The Harris-Benedict equation provides a good estimate, but individual needs may vary by ±200 calories.

Q: How often should I recalculate my needs?
A: Recalculate every 4-6 weeks or after significant weight changes (±10 lbs).

Q: Why are my calorie needs different from other calculators?
A: Different formulas (Mifflin-St Jeor, Katch-McArdle) may give slightly different results.

Q: How should I adjust calories for weight loss/gain?
A: We automatically adjust by ±500 calories/day for 1 lb/week change.

About the Harris-Benedict Formula

The Harris-Benedict Equation is a widely-used method for estimating basal metabolic rate (BMR) and daily calorie needs. It was originally published in 1919 and revised in 1984.

Formulas:

• Men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)
• Women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years)

Your total daily energy expenditure (TDEE) is calculated by multiplying your BMR by an activity factor.

Gender

Male

Female

Age (years)

Height

Weight

Activity Level ? Sedentary: Little or no exercise
Light: Light exercise 1-3 days/week
Moderate: Moderate exercise 3-5 days/week
Active: Hard exercise 6-7 days/week
Very Active: Very hard exercise & physical job Sedentary (little or no exercise) Lightly active (light exercise 1-3 days/week) Moderately active (moderate exercise 3-5 days/week) Very active (hard exercise 6-7 days/week) Extra active (very hard exercise & physical job)

Weight Goal Lose weight (1 lb/week) Lose weight (0.5 lb/week) Maintain weight Gain weight (0.5 lb/week) Gain weight (1 lb/week)

Your Personalized Results

Daily Calorie Needs

Based on your inputs, here's what we recommend:

Maintenance

0

calories/day

Your Goal

0

calories/day

Macronutrient Breakdown

Optimal distribution for your goal:

Protein

0

grams/day

0

calories

Carbs

0

grams/day

0

calories

Fat

0

grams/day

0

calories

Note: These are general recommendations. Individual needs may vary based on health conditions and preferences.

Meal Plan Suggestions

Here are some meal ideas to help you reach your goal: