Calorie Calculator
Your first step to smart nutrition. Calculate your daily calorie needs for weight loss, maintenance, or muscle gain.
Your Information
Your Personal Results
How This Calculator Works
BMR (Basal Metabolic Rate): This is the number of calories your body needs to perform its most basic, life-sustaining functions at rest. We calculate this using the highly accurate Mifflin-St Jeor equation.
TDEE (Total Daily Energy Expenditure): This is a more complete number. It takes your BMR and multiplies it by an activity factor. Your TDEE is the total number of calories you burn in a 24-hour period, including sleeping, working, and exercising.
Weight Goals: We adjust your TDEE to recommend a calorie target for your goal. A 500-calorie deficit or surplus generally leads to a weight change of about 1 lb (0.5 kg) per week, which is considered a safe and sustainable rate.
Your Number is Just the Beginning
Understanding your calorie target is step one. Here’s how to make it work for you.
Beyond the Calories: Understanding Macronutrients
Not all calories are created equal. The source of your calories—macronutrients—plays a vital role in your health, body composition, and energy levels. A common starting point for a balanced diet is 40% carbs, 30% protein, and 30% fat.
Protein (4 calories per gram)
Essential for building and repairing muscle, supporting immune function, and promoting satiety (feeling full). Aim for sources like lean meats, poultry, fish, eggs, dairy, legumes, and tofu.
Carbohydrates (4 calories per gram)
Your body's primary energy source, fueling your brain and workouts. Choose complex carbs like oats, brown rice, quinoa, and vegetables over simple sugars.
Fats (9 calories per gram)
Crucial for hormone production, vitamin absorption, and brain health. Focus on unsaturated fats from avocados, nuts, seeds, and olive oil.
Actionable Strategies for Your Goal
Tips for Weight Loss
- Prioritize protein and fiber to stay full.
- Drink plenty of water throughout the day.
- Fill half your plate with non-starchy vegetables.
- Be mindful of liquid calories (soda, juice).
- Incorporate regular physical activity.
Tips for Muscle Gain
- Eat in a slight calorie surplus consistently.
- Consume adequate protein (1.6-2.2g per kg of body weight).
- Fuel workouts with easily digestible carbs.
- Don't shy away from healthy fats.
- Follow a structured resistance training program.
Tips for Maintenance
- Focus on whole, nutrient-dense foods.
- Monitor your weight weekly to stay on track.
- Listen to your body's hunger and fullness cues.
- Enjoy treats in moderation without guilt.
- Maintain a consistent exercise routine.
Frequently Asked Questions
How accurate is this calorie calculator?
This calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for estimating BMR. However, individual metabolism can vary by ±10-15%.
Should I eat exactly these calories every day?
Use this as a starting point. Monitor your progress and adjust based on how your body responds. Weight loss/gain of 1-2 lbs per week is generally considered safe.
What if I have a medical condition?
Always consult with a healthcare provider or registered dietitian before making significant changes to your diet, especially if you have medical conditions.
How often should I recalculate?
Recalculate every 10-15 pounds of weight change or when your activity level significantly changes to maintain accuracy.