Calorie Calculator
Calculate how many calories you need per day to lose weight, maintain, or gain muscle
About This Calculator
The Calorie Calculator determines exactly how many calories you should eat daily based on your personal stats, activity level, and goals. Whether you want to lose weight, build muscle, or maintain your current physique, knowing your calorie needs is the first step. Calories are the energy currency of your body. Eat more than you burn, and you gain weight. Eat less, and you lose weight. This calculator does the math for you, taking into account your metabolism, activity level, and specific goals. Get personalized recommendations for daily calories and protein intake to reach your fitness goals effectively and sustainably.
How to Use
- 1Enter your gender, age, weight, and height
- 2Select your typical activity level (be honest!)
- 3Choose your goal: lose weight, maintain, or gain
- 4View your daily calorie target and protein recommendation
- 5Track your intake and adjust based on results
Formula
TDEE = BMR × Activity Factor ± Goal AdjustmentDaily calorie needs are calculated from your Basal Metabolic Rate multiplied by activity level. For weight loss, subtract 500-1000 calories. For gain, add 500-1000 calories.
FAQ
For safe, sustainable weight loss, eat 500 calories below your maintenance level. This creates a deficit that typically results in 0.5kg (1lb) loss per week. Avoid going below 1,200 calories without medical supervision.
Protein helps preserve muscle during weight loss and builds muscle during weight gain. It also keeps you feeling full longer. Aim for 1.6-2.2g per kg of body weight, especially when dieting or exercising.
This provides a good starting estimate, typically within 10% accuracy. Individual metabolism varies based on genetics, muscle mass, and hormones. Track your progress and adjust calories based on actual results.
If your activity level already includes exercise, no. If you do extra exercise beyond your selected level, you can eat back 50-75% of those calories. Be cautious as calorie burn estimates are often inflated.
Safe weight loss is 0.5-1kg (1-2lbs) per week. Faster loss often means muscle loss and is harder to maintain. Slow, consistent progress leads to better long-term results.