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🍎 Calorie Calculator

Know your daily calorie needs

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poison
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calories daily to maintain your weight
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For slimming (lose 500 calories)
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To preserve
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To increase (+500 calories)
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🗂️ Guide to calories and daily needs

What are calories?

A calorie is a unit of measurement of energy that the body obtains from food. Your body needs a certain number of calories daily to perform its basic functions and daily activities.

Basal metabolic rate (BMR)

It is the number of calories your body burns at complete rest. Calculated using the internationally accepted Mifflin-St Jeor equation.

Your total daily intake (TDEE)

It is BMR multiplied by the activity factor. These are the calories you need daily to maintain your current weight.

How to lose weight and gain weight

  • For slimming: Subtract 500-1000 calories from TDEE per day to lose 0.5-1 kg per week.
  • To increase: Add 500 calories above TDEE daily to gain 0.5 kg per week.
  • To preserve: Consume the same TDEE.
💡 advice: Do not go below 1,200 calories per day for women or 1,500 for men without medical supervision.

Reference: World Health Organization (WHO.int) | Saudi Ministry of Health (moh.gov.sa)