Calorie Calculator

Calculate your daily calorie needs and get personalized recommendations for weight loss, weight gain, or maintenance based on your individual profile and activity level.

Calorie Calculator

How to Use the Calorie Calculator

  1. Enter Personal Details: Input your age, gender, weight, and height
  2. Choose Unit System: Select metric (kg, cm) or imperial (lbs, inches)
  3. Select Activity Level: Choose the option that best describes your daily activity
  4. Set Weight Goal: Choose whether to maintain, lose, or gain weight
  5. Choose Rate: If losing or gaining weight, select your target rate per week
  6. Review Results: See your BMR, maintenance calories, goal calories, and macros

Examples and Use Cases

Sample Calculations

30-year-old male, 180 lbs, 5'10", moderately active
BMR: ~1,850 cal | Maintenance: ~2,870 cal
25-year-old female, 140 lbs, 5'5", lightly active
BMR: ~1,350 cal | Maintenance: ~1,860 cal
Weight loss goal: 1 lb/week deficit
Requires 500 calorie daily deficit

Activity Level Examples

Sedentary
Desk job, little to no exercise
Lightly Active
Light exercise 1-3 days/week, walking
Very Active
Hard exercise 6-7 days/week, sports

Understanding Your Results

Key Metrics Explained

BMR (Basal Metabolic Rate)

Calories your body burns at rest for basic functions like breathing and circulation

Maintenance Calories

Total calories needed to maintain current weight including activity

Goal Calories

Daily calorie target to achieve your weight goal safely and sustainably

Macronutrient Guidelines

Protein (10-30%)

Essential for muscle maintenance and repair, 4 calories per gram

Carbohydrates (45-65%)

Primary energy source for daily activities, 4 calories per gram

Fats (20-35%)

Important for hormone production and nutrient absorption, 9 calories per gram

Frequently Asked Questions

How accurate is this calorie calculator?

Our calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for calculating BMR. Results are estimates and individual metabolism can vary by ±10-15%.

What's the safest rate for weight loss?

The safest and most sustainable rate is 1-2 pounds per week. This requires a daily calorie deficit of 500-1000 calories through diet and/or exercise.

Should I eat below my BMR for weight loss?

Generally no. Eating significantly below your BMR can slow metabolism and cause muscle loss. Our calculator ensures you stay above safe minimum calorie levels.

How do I choose my activity level accurately?

Consider your job, daily activities, and intentional exercise. If unsure, start with a lower activity level and adjust based on real-world results over 2-3 weeks.

Do I need to track macronutrients?

While not essential, tracking macros can help ensure balanced nutrition and better results. Focus on getting adequate protein first, then balance carbs and fats.

How often should I recalculate my calories?

Recalculate every 10-15 pounds of weight change or if you significantly change your activity level. Your calorie needs change as your body changes.

Related Calculators

BMR Calculator

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Macro Calculator

Calculate optimal macronutrient distribution for your fitness and body goals.

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BMI Calculator

Calculate your Body Mass Index and assess if your weight is in a healthy range.

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