Frequently Asked Questions

Calorique is a free collection of science-backed health and fitness calculators. We offer tools for calories, BMI, BMR, TDEE, macros, body fat, protein intake, water needs, and more. Every calculator uses peer-reviewed formulas and runs entirely in your browser with no sign-up required.

Yes, Calorique is 100% free to use with no hidden fees, premium tiers, or paywalls. All calculators are available immediately without creating an account. We believe health information should be accessible to everyone regardless of their budget.

Our calculators use established medical and scientific formulas including the Mifflin-St Jeor equation for BMR, WHO classifications for BMI, and peer-reviewed activity multipliers for TDEE. Results are estimates based on population averages and may vary for individuals. Always consult a healthcare provider for personalized advice.

No. All calculations happen locally in your browser. We never collect, store, transmit, or sell any personal health data you enter. There are no cookies tracking your inputs, no accounts to worry about, and no data shared with third parties. Your privacy is fully protected.

Your daily calorie needs depend on your age, sex, height, weight, and activity level. Most adults need between 1,600 and 3,000 calories per day. Use our Calorie Calculator to get a personalized estimate based on the Mifflin-St Jeor equation, the most accurate formula for estimating caloric needs.

A safe calorie deficit is typically 500 to 750 calories below your TDEE (Total Daily Energy Expenditure). This produces a steady weight loss of about 1 to 1.5 pounds per week. Deficits larger than 1,000 calories per day can cause muscle loss, nutrient deficiencies, and metabolic slowdown. Always aim for gradual, sustainable weight loss.

Most health organizations recommend losing 1 to 2 pounds (0.5 to 1 kg) per week. This pace preserves muscle mass, maintains energy levels, and is more sustainable long-term. Rapid weight loss often leads to regain. Our Weight Loss Timeline calculator helps you set realistic goals based on your starting weight and target.

TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a day, including your basal metabolic rate plus calories burned through physical activity and digestion. Knowing your TDEE is essential for weight management because eating below it causes weight loss and eating above it causes weight gain.

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to maintain vital functions like breathing and circulation. TDEE includes your BMR plus additional calories burned through daily activities and exercise. Your TDEE is always higher than your BMR and is the number you should use for meal planning.

Counting macros means tracking the grams of protein, carbohydrates, and fat you eat daily. A common starting point for weight loss is 40% protein, 30% carbs, and 30% fat. First calculate your calorie target, then divide those calories among macros. Our Macro Calculator does this automatically based on your goals.

According to the World Health Organization, a healthy BMI for adults is between 18.5 and 24.9. Below 18.5 is classified as underweight, 25 to 29.9 is overweight, and 30 or above is obese. BMI is a useful screening tool but does not directly measure body fat. Use our BMI Calculator for your personalized result and healthy weight range.

BMI has limitations for athletes, bodybuilders, and highly muscular individuals because it cannot distinguish between muscle mass and fat mass. A muscular person may have a high BMI but low body fat. For a more complete picture, combine BMI with body fat percentage, waist-to-hip ratio, or waist circumference measurements.

Healthy body fat ranges differ by sex and age. For men, 10-20% is generally considered healthy, while athletes may be 6-13%. For women, 18-28% is healthy, with athletes at 14-20%. Essential fat (the minimum needed for health) is about 2-5% for men and 10-13% for women. Body fat below essential levels is dangerous.

The most accessible home methods are the US Navy method (using neck, waist, and hip measurements with a tape measure), skinfold calipers, and bioelectrical impedance scales. The Navy method is free and reasonably accurate. Our Body Fat Calculator uses the Navy method formula so you only need a measuring tape to get started.

Waist-to-hip ratio (WHR) compares the circumference of your waist to your hips. It indicates where your body stores fat. A WHR above 0.90 for men or 0.85 for women suggests higher visceral fat, which is linked to increased risk of heart disease, type 2 diabetes, and stroke. WHR is often more predictive of health risk than BMI alone.

Walking burns roughly 200 to 350 calories per hour depending on your weight, speed, and terrain. A 155-pound person walking at 3.5 mph burns about 298 calories per hour. Walking is one of the most sustainable forms of exercise and is an excellent starting point for beginners. Use our calculator for a personalized estimate.

High-intensity activities like running (600-800 cal/hr), jump rope (700-1,000 cal/hr), swimming (400-700 cal/hr), and cycling (500-750 cal/hr) burn the most calories. However, the best exercise is one you enjoy and can do consistently. Even moderate activities add up significantly over time when done regularly.

The World Health Organization recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, plus muscle-strengthening activities on 2 or more days. This can be split into sessions as short as 10 minutes. Beginners should start gradually and increase intensity over time to avoid injury.

MET (Metabolic Equivalent of Task) measures the energy cost of physical activity. One MET equals the energy you burn sitting quietly (about 1 calorie per kilogram per hour). Walking is roughly 3.5 METs, jogging is 7 METs, and sprinting is 12+ METs. Our Calories Burned calculator uses MET values to estimate your calorie expenditure accurately.

Heart rate zones are ranges based on your maximum heart rate. Zone 1 (50-60%) is light recovery, Zone 2 (60-70%) builds endurance and burns fat, Zone 3 (70-80%) improves aerobic fitness, Zone 4 (80-90%) increases speed, and Zone 5 (90-100%) is maximum effort. Training in different zones targets different fitness goals.

The recommended dietary allowance is 0.8 grams of protein per kilogram of body weight for sedentary adults. However, active individuals need more: 1.2-1.7 g/kg for regular exercisers and up to 2.2 g/kg for those building muscle. Our Protein Calculator provides a personalized recommendation based on your weight, activity level, and fitness goals.

General guidelines recommend about 3.7 liters (125 oz) per day for men and 2.7 liters (91 oz) for women from all sources including food. Your actual needs increase with exercise, hot weather, pregnancy, and illness. A simple check is urine color: pale yellow means you are well hydrated, dark yellow means drink more.

Macronutrients are the three main nutrients your body needs in large amounts: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Protein builds and repairs tissue, carbohydrates provide energy, and fat supports hormones and nutrient absorption. Balancing your macros helps optimize body composition, energy, and overall health.

For pure weight change, a calorie deficit matters most regardless of source. However, not all calories are equal for health, satiety, and body composition. Protein calories increase fullness and preserve muscle. Fiber-rich carbs provide sustained energy. Healthy fats support hormones. A balanced approach focusing on nutrient-dense foods produces better long-term results than just counting calories.

Ideal weight depends on your height, frame size, age, and sex. Several established formulas exist including the Devine, Robinson, Miller, and Hamwi equations. For example, a 5'10" male has an ideal weight range of roughly 149-183 pounds depending on the formula used. Our calculator shows results from all four formulas for a complete picture.

Start with the BMI Calculator to understand your current weight status, then use the TDEE Calculator to find your daily calorie needs. From there, the Calorie Calculator and Macro Calculator help you plan your nutrition. If you have a specific weight goal, the Weight Loss Timeline shows you a realistic schedule to reach it.

Enter your current weight, goal weight, and preferred weekly loss rate (0.5-2 lbs/week). The calculator shows your projected timeline with weekly milestones, the daily calorie target needed, and an estimated completion date. It accounts for metabolic adaptation so the timeline adjusts as you progress toward your goal.

Absolutely. Our calculators provide excellent baseline data that you can share with your trainer or dietitian. Print or screenshot your results for your next appointment. Professionals can then fine-tune recommendations based on your individual health history, medical conditions, and specific goals that calculators cannot account for.