Calorie Needs Calculator
Take control of your nutrition with this comprehensive calorie calculator. Using the Mifflin-St Jeor equation, calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Get personalized calorie targets for weight loss, maintenance, or muscle building, plus macronutrient breakdowns. Perfect for fitness coaches, nutrition websites, gym apps, and health-focused businesses helping clients achieve their goals.
Try the Calculator
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export function calorieNeedsCalculator(form: FormTs) {
form.addRow(row => {
row.addTextPanel('header', {
computedValue: () => 'Calorie Needs Calculator',
customStyles: { 'font-size': '1.5rem', 'font-weight': '600', 'color': '#1e293b' }
});
});
form.addSpacer({ height: 20 });
// Personal Info Section
const personalSection = form.addSubform('personal', { title: '👤 Personal Information' });
personalSection.addRow(row => {
row.addInteger('age', {
label: 'Age',
min: 15,
max: 100,
defaultValue: 30,
suffix: 'years',
isRequired: true
}, '1fr');
row.addRadioButton('gender', {
label: 'Gender',
options: [
{ id: 'male', name: 'Male' },
{ id: 'female', name: 'Female' }
],
defaultValue: 'male',
isRequired: true
}, '1fr');
});
// Measurements Section
const measurementsSection = form.addSubform('measurements', { title: '📏 Body Measurements' });
measurementsSection.addRow(row => {
row.addRadioButton('units', {
label: 'Unit System',
options: [
{ id: 'imperial', name: 'Imperial (lbs, ft/in)' },
{ id: 'metric', name: 'Metric (kg, cm)' }
],
defaultValue: 'metric',
isRequired: true
});
});
// Imperial inputs
measurementsSection.addRow(row => {
row.addDecimal('weightLbs', {
label: 'Weight',
min: 66,
max: 700,
defaultValue: 176,
suffix: 'lbs',
isRequired: true,
isVisible: () => measurementsSection.radioButton('units')?.value() === 'imperial'
}, '1fr');
row.addInteger('heightFeet', {
label: 'Height (feet)',
min: 4,
max: 7,
defaultValue: 5,
suffix: 'ft',
isRequired: true,
isVisible: () => measurementsSection.radioButton('units')?.value() === 'imperial'
}, '1fr');
row.addInteger('heightInches', {
label: 'Height (inches)',
min: 0,
max: 11,
defaultValue: 10,
suffix: 'in',
isRequired: true,
isVisible: () => measurementsSection.radioButton('units')?.value() === 'imperial'
}, '1fr');
});
// Metric inputs
measurementsSection.addRow(row => {
row.addDecimal('weightKg', {
label: 'Weight',
min: 30,
max: 320,
defaultValue: 80,
suffix: 'kg',
isRequired: true,
isVisible: () => measurementsSection.radioButton('units')?.value() === 'metric'
}, '1fr');
row.addInteger('heightCm', {
label: 'Height',
min: 120,
max: 230,
defaultValue: 178,
suffix: 'cm',
isRequired: true,
isVisible: () => measurementsSection.radioButton('units')?.value() === 'metric'
}, '1fr');
});
// Activity Level Section
const activitySection = form.addSubform('activity', { title: '🏃 Activity Level' });
activitySection.addRow(row => {
row.addDropdown('activityLevel', {
label: 'Daily Activity Level',
options: [
{ id: 'sedentary', name: 'Sedentary (desk job, little exercise)' },
{ id: 'light', name: 'Lightly Active (light exercise 1-3 days/week)' },
{ id: 'moderate', name: 'Moderately Active (exercise 3-5 days/week)' },
{ id: 'active', name: 'Very Active (hard exercise 6-7 days/week)' },
{ id: 'extreme', name: 'Extremely Active (athlete/physical job)' }
],
defaultValue: 'moderate',
isRequired: true
});
});
activitySection.addRow(row => {
row.addTextPanel('activityDescription', {
computedValue: () => {
const activity = activitySection.dropdown('activityLevel')?.value() || 'moderate';
const descriptions: Record<string, string> = {
'sedentary': 'Multiplier: 1.2 - Office work with no exercise routine',
'light': 'Multiplier: 1.375 - Walking, light cardio, or casual sports',
'moderate': 'Multiplier: 1.55 - Regular gym sessions or sports 3-5x/week',
'active': 'Multiplier: 1.725 - Intense training nearly every day',
'extreme': 'Multiplier: 1.9 - Professional athlete or very physical labor'
};
return descriptions[activity] || '';
},
customStyles: { 'font-size': '0.85rem', 'color': '#64748b', 'text-align': 'center' }
});
});
// Goal Section
const goalSection = form.addSubform('goal', { title: '🎯 Your Goal' });
goalSection.addRow(row => {
row.addRadioButton('fitnessGoal', {
label: 'What is your goal?',
options: [
{ id: 'lose', name: 'Lose Weight' },
{ id: 'maintain', name: 'Maintain Weight' },
{ id: 'gain', name: 'Build Muscle' }
],
defaultValue: 'maintain',
isRequired: true
});
});
goalSection.addRow(row => {
row.addDropdown('deficitSurplus', {
label: 'Rate of Change',
options: [
{ id: 'slow', name: 'Slow (250 cal/day)' },
{ id: 'moderate', name: 'Moderate (500 cal/day)' },
{ id: 'aggressive', name: 'Aggressive (750 cal/day)' }
],
defaultValue: 'moderate',
isVisible: () => goalSection.radioButton('fitnessGoal')?.value() !== 'maintain',
tooltip: 'How aggressively you want to change weight'
});
});
form.addSpacer({ height: 20, showLine: true, lineStyle: 'dashed' });
// Results Section
const resultsSection = form.addSubform('results', { title: '🔥 Your Calorie Needs', isCollapsible: false });
resultsSection.addRow(row => {
row.addPriceDisplay('bmr', {
label: 'Basal Metabolic Rate (BMR)',
computedValue: () => {
const units = measurementsSection.radioButton('units')?.value() || 'metric';
const gender = personalSection.radioButton('gender')?.value() || 'male';
const age = personalSection.integer('age')?.value() || 30;
let weightKg: number;
let heightCm: number;
if (units === 'imperial') {
weightKg = (measurementsSection.decimal('weightLbs')?.value() || 176) * 0.453592;
const feet = measurementsSection.integer('heightFeet')?.value() || 5;
const inches = measurementsSection.integer('heightInches')?.value() || 10;
heightCm = ((feet * 12) + inches) * 2.54;
} else {
weightKg = measurementsSection.decimal('weightKg')?.value() || 80;
heightCm = measurementsSection.integer('heightCm')?.value() || 178;
}
// Mifflin-St Jeor Equation
let bmr: number;
if (gender === 'male') {
bmr = (10 * weightKg) + (6.25 * heightCm) - (5 * age) + 5;
} else {
bmr = (10 * weightKg) + (6.25 * heightCm) - (5 * age) - 161;
}
return Math.round(bmr);
},
variant: 'default',
prefix: '',
suffix: ' cal',
tooltip: 'Calories burned at complete rest'
}, '1fr');
row.addPriceDisplay('tdee', {
label: 'Daily Energy Expenditure (TDEE)',
computedValue: () => {
const units = measurementsSection.radioButton('units')?.value() || 'metric';
const gender = personalSection.radioButton('gender')?.value() || 'male';
const age = personalSection.integer('age')?.value() || 30;
const activity = activitySection.dropdown('activityLevel')?.value() || 'moderate';
let weightKg: number;
let heightCm: number;
if (units === 'imperial') {
weightKg = (measurementsSection.decimal('weightLbs')?.value() || 176) * 0.453592;
const feet = measurementsSection.integer('heightFeet')?.value() || 5;
const inches = measurementsSection.integer('heightInches')?.value() || 10;
heightCm = ((feet * 12) + inches) * 2.54;
} else {
weightKg = measurementsSection.decimal('weightKg')?.value() || 80;
heightCm = measurementsSection.integer('heightCm')?.value() || 178;
}
let bmr: number;
if (gender === 'male') {
bmr = (10 * weightKg) + (6.25 * heightCm) - (5 * age) + 5;
} else {
bmr = (10 * weightKg) + (6.25 * heightCm) - (5 * age) - 161;
}
const multipliers: Record<string, number> = {
'sedentary': 1.2,
'light': 1.375,
'moderate': 1.55,
'active': 1.725,
'extreme': 1.9
};
return Math.round(bmr * (multipliers[activity] || 1.55));
},
variant: 'success',
prefix: '',
suffix: ' cal',
tooltip: 'Total calories burned per day'
}, '1fr');
});
// Target Calories Section
const targetSection = form.addSubform('target', { title: '🎯 Target Calories', isCollapsible: false });
targetSection.addRow(row => {
row.addPriceDisplay('targetCalories', {
label: 'Daily Calorie Target',
computedValue: () => {
const units = measurementsSection.radioButton('units')?.value() || 'metric';
const gender = personalSection.radioButton('gender')?.value() || 'male';
const age = personalSection.integer('age')?.value() || 30;
const activity = activitySection.dropdown('activityLevel')?.value() || 'moderate';
const goal = goalSection.radioButton('fitnessGoal')?.value() || 'maintain';
const rate = goalSection.dropdown('deficitSurplus')?.value() || 'moderate';
let weightKg: number;
let heightCm: number;
if (units === 'imperial') {
weightKg = (measurementsSection.decimal('weightLbs')?.value() || 176) * 0.453592;
const feet = measurementsSection.integer('heightFeet')?.value() || 5;
const inches = measurementsSection.integer('heightInches')?.value() || 10;
heightCm = ((feet * 12) + inches) * 2.54;
} else {
weightKg = measurementsSection.decimal('weightKg')?.value() || 80;
heightCm = measurementsSection.integer('heightCm')?.value() || 178;
}
let bmr: number;
if (gender === 'male') {
bmr = (10 * weightKg) + (6.25 * heightCm) - (5 * age) + 5;
} else {
bmr = (10 * weightKg) + (6.25 * heightCm) - (5 * age) - 161;
}
const multipliers: Record<string, number> = {
'sedentary': 1.2,
'light': 1.375,
'moderate': 1.55,
'active': 1.725,
'extreme': 1.9
};
const tdee = bmr * (multipliers[activity] || 1.55);
const adjustments: Record<string, number> = {
'slow': 250,
'moderate': 500,
'aggressive': 750
};
const adjustment = adjustments[rate] || 500;
if (goal === 'lose') {
return Math.round(Math.max(tdee - adjustment, 1200));
} else if (goal === 'gain') {
return Math.round(tdee + adjustment);
}
return Math.round(tdee);
},
variant: 'large',
prefix: '',
suffix: ' cal/day'
});
});
targetSection.addRow(row => {
row.addTextPanel('goalExplanation', {
computedValue: () => {
const goal = goalSection.radioButton('fitnessGoal')?.value() || 'maintain';
const rate = goalSection.dropdown('deficitSurplus')?.value() || 'moderate';
const adjustments: Record<string, number> = {
'slow': 250,
'moderate': 500,
'aggressive': 750
};
const adjustment = adjustments[rate] || 500;
const weeklyChange = (Number(adjustment * 7 / 7700) || 0).toFixed(2); // ~7700 cal = 1kg
if (goal === 'lose') {
return `Deficit of ${adjustment} cal/day = ~${weeklyChange} kg (${(Number(parseFloat(weeklyChange) * 2.2) || 0).toFixed(1)} lbs) loss per week`;
} else if (goal === 'gain') {
return `Surplus of ${adjustment} cal/day = ~${weeklyChange} kg (${(Number(parseFloat(weeklyChange) * 2.2) || 0).toFixed(1)} lbs) gain per week`;
}
return 'Eating at maintenance will keep your current weight stable';
},
customStyles: { 'font-size': '0.9rem', 'color': '#475569', 'text-align': 'center', 'font-weight': '500' }
});
});
// Macros Section
const macrosSection = form.addSubform('macros', { title: '🥗 Macro Recommendations', isCollapsible: false });
macrosSection.addRow(row => {
row.addPriceDisplay('protein', {
label: 'Protein',
computedValue: () => {
const units = measurementsSection.radioButton('units')?.value() || 'metric';
const goal = goalSection.radioButton('fitnessGoal')?.value() || 'maintain';
let weightKg: number;
if (units === 'imperial') {
weightKg = (measurementsSection.decimal('weightLbs')?.value() || 176) * 0.453592;
} else {
weightKg = measurementsSection.decimal('weightKg')?.value() || 80;
}
// 1.6-2.2g per kg for muscle building, 1.2-1.6g for maintenance
const proteinPerKg = goal === 'gain' ? 2.0 : (goal === 'lose' ? 1.8 : 1.4);
return Math.round(weightKg * proteinPerKg);
},
variant: 'default',
prefix: '',
suffix: 'g',
tooltip: 'Essential for muscle repair and growth'
}, '1fr');
row.addPriceDisplay('carbs', {
label: 'Carbohydrates',
computedValue: () => {
const units = measurementsSection.radioButton('units')?.value() || 'metric';
const gender = personalSection.radioButton('gender')?.value() || 'male';
const age = personalSection.integer('age')?.value() || 30;
const activity = activitySection.dropdown('activityLevel')?.value() || 'moderate';
const goal = goalSection.radioButton('fitnessGoal')?.value() || 'maintain';
const rate = goalSection.dropdown('deficitSurplus')?.value() || 'moderate';
let weightKg: number;
let heightCm: number;
if (units === 'imperial') {
weightKg = (measurementsSection.decimal('weightLbs')?.value() || 176) * 0.453592;
const feet = measurementsSection.integer('heightFeet')?.value() || 5;
const inches = measurementsSection.integer('heightInches')?.value() || 10;
heightCm = ((feet * 12) + inches) * 2.54;
} else {
weightKg = measurementsSection.decimal('weightKg')?.value() || 80;
heightCm = measurementsSection.integer('heightCm')?.value() || 178;
}
let bmr: number;
if (gender === 'male') {
bmr = (10 * weightKg) + (6.25 * heightCm) - (5 * age) + 5;
} else {
bmr = (10 * weightKg) + (6.25 * heightCm) - (5 * age) - 161;
}
const multipliers: Record<string, number> = {
'sedentary': 1.2,
'light': 1.375,
'moderate': 1.55,
'active': 1.725,
'extreme': 1.9
};
let tdee = bmr * (multipliers[activity] || 1.55);
const adjustments: Record<string, number> = {
'slow': 250,
'moderate': 500,
'aggressive': 750
};
const adjustment = adjustments[rate] || 500;
if (goal === 'lose') {
tdee = Math.max(tdee - adjustment, 1200);
} else if (goal === 'gain') {
tdee = tdee + adjustment;
}
const proteinPerKg = goal === 'gain' ? 2.0 : (goal === 'lose' ? 1.8 : 1.4);
const protein = weightKg * proteinPerKg;
const fat = weightKg * (goal === 'lose' ? 0.8 : 1.0);
const proteinCals = protein * 4;
const fatCals = fat * 9;
const carbCals = tdee - proteinCals - fatCals;
return Math.round(Math.max(carbCals / 4, 50));
},
variant: 'default',
prefix: '',
suffix: 'g',
tooltip: 'Primary energy source'
}, '1fr');
row.addPriceDisplay('fat', {
label: 'Fat',
computedValue: () => {
const units = measurementsSection.radioButton('units')?.value() || 'metric';
const goal = goalSection.radioButton('fitnessGoal')?.value() || 'maintain';
let weightKg: number;
if (units === 'imperial') {
weightKg = (measurementsSection.decimal('weightLbs')?.value() || 176) * 0.453592;
} else {
weightKg = measurementsSection.decimal('weightKg')?.value() || 80;
}
// 0.8-1.0g per kg
const fatPerKg = goal === 'lose' ? 0.8 : 1.0;
return Math.round(weightKg * fatPerKg);
},
variant: 'default',
prefix: '',
suffix: 'g',
tooltip: 'Essential for hormones and nutrient absorption'
}, '1fr');
});
macrosSection.addRow(row => {
row.addTextPanel('macroNote', {
computedValue: () => 'Protein: 4 cal/g | Carbs: 4 cal/g | Fat: 9 cal/g',
customStyles: { 'font-size': '0.8rem', 'color': '#64748b', 'text-align': 'center' }
});
});
// Summary Section
const summarySection = form.addSubform('summary', {
title: '📋 Summary',
isCollapsible: false,
sticky: 'bottom'
});
summarySection.addRow(row => {
row.addTextPanel('summaryText', {
computedValue: () => {
const goal = goalSection.radioButton('fitnessGoal')?.value() || 'maintain';
const goalLabels: Record<string, string> = {
'lose': 'Weight Loss',
'maintain': 'Maintenance',
'gain': 'Muscle Building'
};
return `Goal: ${goalLabels[goal] || 'Maintenance'}`;
},
customStyles: { 'font-size': '1rem', 'font-weight': '600', 'text-align': 'center', 'color': '#1e293b' }
});
});
summarySection.addRow(row => {
row.addTextPanel('disclaimer', {
computedValue: () => 'These are estimates. Individual needs vary. Consult a healthcare provider or registered dietitian for personalized advice.',
customStyles: { 'font-size': '0.8rem', 'color': '#64748b', 'text-align': 'center' }
});
});
form.configureSubmitButton({
label: 'Save My Plan'
});
}
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, including your basal metabolism, physical activity, and digestion. It's the key number for managing your weight.
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to maintain basic functions like breathing, circulation, and cell production.
How accurate is this calculator?
This calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate formulas. However, individual metabolism varies, so use these numbers as a starting point and adjust based on results.
How fast should I lose weight?
A safe rate of weight loss is 0.5-1 kg (1-2 lbs) per week. This typically requires a deficit of 500-1000 calories per day. Losing weight faster can lead to muscle loss and other health issues.
Can I customize this calculator?
Yes. You can adjust all parameters, add your branding, and embed it on your fitness or nutrition website to help visitors understand their calorie needs.