Follow these simple steps to get your estimated daily calorie target:

• Age: Enter your age in years. Must be between 15 and 100.
• Gender: Select your biological gender.
• Height: Use the ‘cm’ or ‘ft, in’ buttons to choose your preferred unit. Enter your height. (e.g., 175 cm or 5 ft 9 in).
• Weight: Use the ‘kg’ or ‘lbs’ buttons to choose your preferred unit. Enter your current weight. (e.g., 70 kg or 154 lbs).
• Activity Level: Select the option that best describes your typical weekly activity.
• Goal: Choose whether you want to maintain, lose, or gain weight.
• Rate of Weight Change: If you choose to lose or gain weight, this option will appear. Select how much weight you aim to lose or gain per week. A safe rate is typically 0.5 to 1 lb (0.25 to 0.5 kg) per week.
• Click the “Calculate Calories” button.
• Your results (BMR, TDEE, and final Calorie Target) will be displayed below the calculator.

Disclaimer: This calculator provides an estimate. Consult with a healthcare professional or registered dietitian for personalized advice.