Calorie Calculator
Calculate your daily calorie needs, BMR, TDEE, and macronutrient requirements. Whether you want to lose weight, maintain, or gain muscle, our calculator provides personalized nutrition guidance.
Your Information
Moderate exercise 3-5 days/week
Maintain Weight
Your Results
Enter your information and click "Calculate Calories" to see your personalized nutrition plan.
Understanding Your Results
BMR (Basal Metabolic Rate)
The number of calories your body burns at rest to maintain basic life functions like breathing, circulation, and cell production. This is calculated using the Mifflin-St Jeor Equation.
Men: (10 × weight) + (6.25 × height) - (5 × age) + 5
Women: (10 × weight) + (6.25 × height) - (5 × age) - 161
TDEE (Total Daily Energy Expenditure)
The total number of calories you burn in a day, including BMR plus calories burned through physical activity and daily movement.
Activity Levels:
• Sedentary: 1.2
• Lightly Active: 1.375
• Moderately Active: 1.55
• Very Active: 1.725
• Extremely Active: 1.9
Macronutrients Explained
Protein (30%)
Essential for muscle building, repair, and maintenance. Aim for 1.6-2.2g per kg of body weight for active individuals.
Carbohydrates (40%)
Your body's primary energy source. Important for brain function, physical performance, and recovery from exercise.
Fat (30%)
Essential for hormone production, vitamin absorption, and brain health. Focus on healthy fats from nuts, avocados, and fish.
Weight Management Tips
- Weight Loss: Create a 15-20% calorie deficit for sustainable weight loss of 0.5-1kg per week
- Weight Maintenance: Match your calorie intake to your TDEE
- Weight Gain: Create a 10-15% calorie surplus for muscle building
- Consistency: Track your intake and adjust based on progress
- Quality: Focus on whole foods and balanced nutrition
Disclaimer: This calculator provides estimates based on general formulas. Individual needs may vary based on genetics, medical conditions, and other factors. Consult with a healthcare professional for personalized advice.