Calorie Calculator

Find out how many calories you need to reach your fitness goals.

Your Details

Range: 15-80 years

Range: 100-250 cm

Range: 30-300 kg

Select your activity level

Select your fitness goal

Enter your details and goal to get personalized calorie recommendations with macro breakdown and meal distribution.

Complete User Guide

What are Calories?

A calorie is a unit of energy. In nutrition, calories refer to the energy people get from the food and drink they consume, and the energy they use in physical activity. The number of calories you need each day depends on your age, gender, height, weight, and activity level.

Understanding your daily calorie needs is essential for achieving your fitness goals, whether you want to lose weight, maintain your current weight, or gain muscle.

Understanding BMR and TDEE

BMR (Basal Metabolic Rate)

The number of calories your body burns at rest to maintain basic life functions like breathing, circulation, and cell production.

TDEE (Total Daily Energy Expenditure)

Your total daily calorie burn, including BMR plus calories burned through physical activity and exercise. This is the number of calories you need to maintain your current weight.

Target Calories

Your TDEE adjusted based on your goal. A deficit (negative adjustment) helps you lose weight, while a surplus (positive adjustment) helps you gain weight.

Calorie Goals Explained

Lose Weight Fast (-1000 cal): Aggressive weight loss. May be difficult to maintain long-term. Consult a healthcare provider.

Lose Weight (-500 cal): Moderate weight loss. Typically results in ~0.5 kg (1 lb) per week. Sustainable for most people.

Lose Weight Slowly (-250 cal): Gradual weight loss. Typically results in ~0.25 kg (0.5 lb) per week. Very sustainable.

Maintain Weight (0 cal): Eat at your TDEE level to maintain your current weight.

Gain Weight Slowly (+250 cal): Gradual weight gain. Good for lean muscle building.

Gain Weight (+500 cal): Moderate weight gain. Typically results in ~0.5 kg (1 lb) per week.

Gain Weight Fast (+1000 cal): Aggressive weight gain. May result in more fat gain than muscle.

Understanding Macronutrients

Protein (4 calories per gram)

Essential for muscle repair and growth. Higher protein intake is recommended for weight loss (35%) and muscle gain (30%).

Carbohydrates (4 calories per gram)

Primary energy source. Higher carb intake (45%) is recommended for weight gain, moderate (35-40%) for maintenance and weight loss.

Fat (9 calories per gram)

Important for hormone production and nutrient absorption. Typically 25-30% of total calories.

How to Use This Calculator

  1. Select your preferred unit system (Metric or Imperial)
  2. Enter your gender, age, height, and weight
  3. Select your activity level based on your weekly exercise routine
  4. Choose your fitness goal (lose weight, maintain, or gain weight)
  5. Click 'Calculate Calories' to see your results
  6. Review your daily calorie target, macro breakdown, and meal distribution
  7. Use the charts to visualize your calorie needs and macro distribution

Meal Distribution

The calculator suggests distributing your daily calories across meals as follows:

Breakfast (25%): Start your day with a balanced meal to fuel your morning activities.

Lunch (35%): Your largest meal, providing energy for the afternoon.

Dinner (30%): Evening meal to support recovery and prevent late-night hunger.

Snacks (10%): Small snacks throughout the day to maintain energy levels.

Note: Meal distribution is flexible. Adjust based on your schedule and preferences while maintaining your total daily calorie target.

Understanding Your Results

Daily Calorie Target

The total number of calories you should consume daily to achieve your selected goal. This is your TDEE adjusted by the goal-specific calorie change.

Weekly Projection

An estimate of how much weight you'll lose or gain per week based on your calorie deficit or surplus. A deficit of 500 calories per day typically results in ~0.5 kg (1 lb) weight loss per week.

Macronutrient Breakdown

The recommended distribution of protein, carbohydrates, and fat based on your goal. Macros are adjusted to optimize results for weight loss, maintenance, or weight gain.

Meal Distribution

Suggested calorie distribution across meals throughout the day. This helps you plan your meals and maintain consistent energy levels.

Tips for Success

Track Your Food: Use a food tracking app to monitor your calorie intake and ensure you're meeting your targets.

Be Consistent: Consistency is key. Aim to hit your calorie target most days of the week.

Adjust as Needed: Monitor your progress and adjust calories if you're not seeing desired results after 2-3 weeks.

Focus on Whole Foods: Prioritize nutrient-dense whole foods over processed foods for better health and satiety.

Stay Hydrated: Drink plenty of water throughout the day. Sometimes thirst is mistaken for hunger.

Combine with Exercise: Regular exercise enhances your results and improves overall health.

Important Notes

  • Calorie calculations are estimates. Individual metabolism can vary based on genetics, muscle mass, hormones, and other factors.
  • For best results, track your food intake and weight regularly, and adjust your calorie targets based on your progress.
  • Extreme calorie deficits or surpluses may not be sustainable or healthy. Consult with a healthcare provider or registered dietitian for personalized advice.
  • This calculator is for educational and informational purposes only. It should not replace professional medical or nutritional advice.

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