Calorie Calculator
Calculate your daily calorie needs for weight loss, maintenance, or muscle gain based on your personal stats and activity level.
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Age
Height
Weight
Activity Level
Recommended Macros
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Understanding Calories
A calorie is a unit of energy. Your body needs calories to function - from breathing to running a marathon. The key to weight management is understanding your calorie balance.
Calorie Balance:
- Surplus (eating more than you burn) → Weight gain
- Deficit (eating less than you burn) → Weight loss
- Maintenance (eating equal to what you burn) → Weight stays stable
BMR vs TDEE
BMR (Basal Metabolic Rate): Calories your body burns at complete rest - just to keep you alive (breathing, circulation, cell repair).
TDEE (Total Daily Energy Expenditure): Your total calories burned in a day, including all activity. This is your "maintenance" calories.
Safe Weight Loss Guidelines
A deficit of 500 calories per day results in approximately 0.5 kg (1 lb) of weight loss per week. This is considered a safe and sustainable rate.
| Weekly Goal | Daily Deficit | Safety |
|---|---|---|
| -0.25 kg | 250 cal | Very safe |
| -0.5 kg | 500 cal | Recommended |
| -1 kg | 1000 cal | Maximum |
Never eat below 1200 calories (women) or 1500 calories (men) without medical supervision.
Understanding Macros
Macronutrients are the three main types of nutrients that provide calories:
| Macro | Calories/gram | Role |
|---|---|---|
| Protein | 4 cal/g | Muscle building, repair |
| Carbohydrates | 4 cal/g | Primary energy source |
| Fat | 9 cal/g | Hormones, absorption |
Recommended ranges:
- Protein: 1.6-2.2g per kg of bodyweight
- Fat: 20-35% of total calories
- Carbs: Remainder after protein and fat
Activity Level Guide
| Level | Description | Examples |
|---|---|---|
| Sedentary | Little/no exercise | Desk job, minimal walking |
| Light | 1-3 days/week | Walking, light yoga |
| Moderate | 3-5 days/week | Jogging, swimming |
| Active | 6-7 days/week | Daily gym, sports |
| Very Active | Intense + physical job | Athletes, construction |
Practical Tips
- Track consistently for at least 2 weeks before adjusting
- Weigh yourself at the same time daily (morning, after bathroom)
- Adjust gradually - change by 100-200 calories at a time
- Prioritize protein to preserve muscle during weight loss
- Don't trust exercise calorie estimates - they're often inflated