Calorie Calculator
Calculate your daily calorie needs based on your personal metrics and goals.
Calorie Needs Calculator
Enter your information to calculate your daily calorie requirements for maintenance, weight loss, or weight gain.
Your Calorie Needs
Macronutrient Breakdown
Macronutrient Distribution
Sample Daily Meal Plan (~2,556 calories)
Breakfast
~256 calories
- 2 eggs + 1 slice whole grain toast
- 1/2 avocado
- 1 cup berries
Lunch
~298 calories
- Grilled chicken salad
- Mixed greens + vegetables
- 2 tbsp dressing
- Quinoa side
Dinner
~298 calories
- Salmon fillet
- Steamed broccoli
- Sweet potato
- Side salad
Adjust portions based on your specific calorie needs and preferences.
How Calorie Calculation Works
Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions. Your Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor that represents your exercise level.
The Formulas
Mifflin-St Jeor Equation (Most Accurate)
For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Revised Harris-Benedict Equation
For men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)
For women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years)
Katch-McArdle Formula (Requires Body Fat %)
BMR = 370 + (21.6 × Lean Body Mass in kg)
Where Lean Body Mass = Weight × (1 - Body Fat %)
Activity Multipliers
- Sedentary (1.2): Little to no exercise
- Lightly active (1.375): Light exercise 1-3 days per week
- Moderately active (1.55): Moderate exercise 3-5 days per week
- Very active (1.725): Hard exercise 6-7 days per week
- Extremely active (1.9): Very hard exercise, physical job
Weight Goals
- Weight Maintenance: Calories = TDEE
- Weight Loss: Calories = TDEE - 500 (approx. 0.5kg/week loss)
- Weight Gain: Calories = TDEE + 500 (approx. 0.5kg/week gain)
Nutrition Tips for Your Goals
For Weight Loss
- Focus on protein-rich foods to maintain muscle mass
- Include plenty of fiber from vegetables and whole grains
- Stay hydrated - sometimes thirst is mistaken for hunger
- Consider intermittent fasting if appropriate for you
- Be consistent with your calorie deficit
For Weight Gain
- Prioritize calorie-dense nutritious foods
- Eat frequent meals and snacks throughout the day
- Include healthy fats like nuts, avocados, and olive oil
- Combine with strength training to build muscle
- Consider protein shakes if struggling to meet calorie goals
General Nutrition Advice
- Eat a variety of colorful fruits and vegetables
- Choose whole grains over refined carbohydrates
- Include healthy fats in moderation
- Limit added sugars and processed foods
- Listen to your body's hunger and fullness cues
For Maintenance
- Focus on nutrient density rather than just calories
- Maintain an active lifestyle with regular exercise
- Weigh yourself regularly to catch changes early
- Adjust intake based on activity level changes
- Enjoy treats in moderation without guilt
Frequently Asked Questions
How accurate are calorie calculators?
Calorie calculators provide estimates based on population averages. Individual variations in metabolism, genetics, and other factors mean your actual needs may be up to 15% higher or lower. Use the calculated values as a starting point and adjust based on your results over time.
How often should I recalculate my calorie needs?
Recalculate whenever your weight changes significantly (5+ kg), your activity level changes substantially, or every 3-6 months to account for metabolic adaptations and other changes.
Is it safe to create a large calorie deficit for faster weight loss?
Very large calorie deficits can lead to muscle loss, nutrient deficiencies, and metabolic adaptation that makes long-term weight maintenance difficult. A deficit of 500-750 calories per day is generally recommended for sustainable weight loss of 0.5-1kg per week.
Why is protein important in a diet?
Protein is essential for building and maintaining muscle mass, promoting satiety (feeling full), and has a higher thermic effect than other macronutrients (your body burns more calories digesting protein). Adequate protein intake is especially important when in a calorie deficit to preserve muscle mass.
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