Calorie Calculator
Calorie Calculator | Calculate your daily calorie needs for weight maintenance, loss, or gain. Get personalized recommendations based on your goals and activity level.
Weight Management Plan
Weight Loss Guidance
To lose weight safely and effectively:
- Aim for a calorie deficit of 500-1000 calories per day
- Focus on nutrient-dense, low-calorie foods
- Combine cardio and strength training exercises
- Prioritize protein to preserve muscle mass
- Track your progress but be patient – healthy weight loss is 0.5-1 kg (1-2 lbs) per week
Weight Gain Guidance
To gain weight in a healthy way:
- Aim for a calorie surplus of 300-500 calories per day
- Focus on calorie-dense, nutrient-rich foods
- Incorporate strength training to build muscle
- Prioritize protein intake for muscle synthesis
- Eat frequent meals and snacks throughout the day
- Aim for 0.25-0.5 kg (0.5-1 lb) gain per week
Weight Maintenance
To maintain your current weight:
- Consume calories equal to your TDEE (Total Daily Energy Expenditure)
- Maintain a balanced diet with proper macronutrients
- Stay active with regular exercise
- Monitor your weight weekly for changes
- Adjust calorie intake if your activity level changes
Understanding Calorie Calculation
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions like breathing, circulation, and cell production while at complete rest.
This calculator uses the Mifflin-St Jeor Equation, considered the most accurate for calculating BMR:
Men: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
Women: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day, including physical activity. It’s calculated by multiplying your BMR by your activity level factor:
- Sedentary: BMR × 1.2
- Lightly active: BMR × 1.375
- Moderately active: BMR × 1.55
- Very active: BMR × 1.725
- Extra active: BMR × 1.9
TDEE represents the calories needed to maintain your current weight.
Weight Change Calculations
To calculate calories needed for weight change:
- Weight loss: TDEE – calorie deficit
- Weight gain: TDEE + calorie surplus
1 kg of body fat ≈ 7700 calories
1 lb of body fat ≈ 3500 calories
A 500-calorie daily deficit leads to about 0.5 kg (1 lb) weight loss per week.