Calorie Calculator
Calculate your daily calorie needs for weight loss, maintenance, or muscle gain based on your personal stats and activity level.
Gender
Age
Height
Weight
Activity Level
Recommended Macros
You May Also Like
Related Articles
The Maintenance Paradox: Why Staying the Same is the Hardest Fitness Skill
Stop treating your goal weight as a finish line. Learn why calorie maintenance is a high-performance skill and how to stop the Creeping Five pounds for good.
Stop Arguing With Your Lunch: Why Math Is the Only Cure for Food Anxiety
Stop the internal food trial. Learn how to use calorie calculation as a psychological peace treaty to end decision fatigue and food guilt forever.
Your Body Just Raised the Rent: Why Your 30s Feel Like a Caloric Debt Crisis
Stop chasing beach bodies and start paying your biological rent. Learn why your TDEE is the 'cost of living' tax your body increases as you age.
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