Cico Calculator

This CICO Calculator helps users determine their Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), recommended daily calorie intake, and estimated weekly weight change based on personal information and weight goals.

Use Our Cico Calculator

How to Use the CICO (Calories In, Calories Out) Calculator

Welcome to the CICO Calculator, a tool designed to help you understand your energy balance and manage your weight effectively. Follow these steps to use the calculator:

Step 1: Enter Your Personal Information

  • Age: Enter your age in years. This field is mandatory and requires your age to be between 18 and 120.
  • Gender: Select your gender by choosing either “Male” or “Female” from the dropdown menu. This field is mandatory.
  • Weight: Enter your current weight in kilograms. This field is required and accepts values between 30 kg and 300 kg with increments of 0.1 kg.
  • Height: Enter your height in centimeters. This field is mandatory and accepts values between 120 cm and 250 cm with increments of 1 cm.

Step 2: Define Your Activity Level

Select your Activity Level from the dropdown menu to describe your typical physical activity:

  • 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)

This field is mandatory.

Step 3: Set Your Weight Goal

Choose your Weight Goal from the dropdown menu:

  • Lose Weight
  • Maintain Weight
  • Gain Weight

This field is mandatory and will affect your daily calorie recommendations.

Step 4: Review Your Results

After entering your information and goals, the calculator will display several important metrics:

  • Basal Metabolic Rate (BMR): This is the number of calories your body requires to maintain basic physiological functions. The value is presented in calories per day.
  • Total Daily Energy Expenditure (TDEE): This figure represents the total number of calories you burn in a day, accounting for your physical activity. It is also displayed in calories per day.
  • Recommended Daily Calories: Based on your weight goal, this value indicates how many calories you should consume daily.
  • Estimated Weekly Weight Change: This tells you the expected change in your weight per week, displayed in kilograms per week.

Use these insights to plan your dietary intake and physical activity for achieving your desired weight outcome.