Calorie Calculator
Calculate daily calorie needs based on your goals and activity level
Enter your details and click Calculate
📈Understanding Your Calorie Needs
Your daily calorie needs depend on several factors including age, gender, weight, height, and activity level. This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating Basal Metabolic Rate (BMR).
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to maintain vital functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) includes your BMR plus calories burned through daily activities and exercise.
Calorie Deficit vs Surplus
Weight Loss
To lose weight, you need to consume fewer calories than you burn (calorie deficit). A deficit of 500 calories per day typically results in about 0.5 kg (1 lb) of weight loss per week.
Weight Gain
To gain weight (muscle), you need to consume more calories than you burn (calorie surplus). A surplus of 300-500 calories per day, combined with strength training, promotes muscle growth.
Understanding Macronutrients
Protein (4 cal/g): Essential for muscle repair and growth. Aim for 1.6-2.2g per kg of body weight if you're active.
Carbohydrates (4 cal/g): Your body's primary energy source. Choose complex carbs like whole grains, vegetables, and fruits.
Fat (9 cal/g): Important for hormone production and nutrient absorption. Focus on healthy fats from nuts, avocados, and olive oil.
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