Your daily calorie needs depend on your basal metabolic rate (BMR), activity level, and goals. This calculator helps you determine how many calories you should consume each day to maintain, lose, or gain weight in a healthy and sustainable way.
Example: A 35-year-old man, 180 cm (5'11"), 80 kg (176 lbs), moderately active, wanting to lose 0.5 kg per week would need approximately 2,100 calories/day.
| Goal | Calorie Adjustment | Weekly Weight Change |
|---|---|---|
| Weight Loss | TDEE - 500 to 1000 kcal | 0.5 to 1 kg loss |
| Weight Maintenance | TDEE ± 0 kcal | No change |
| Weight Gain | TDEE + 250 to 500 kcal | 0.25 to 0.5 kg gain |
Note: These are estimates. Individual variations in metabolism can affect actual results.
Your calorie needs are calculated by first determining your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation (most accurate for most people). If you provide body fat percentage, we use the more precise Katch-McArdle formula. We then calculate your TDEE by multiplying BMR by your activity factor. Finally, we adjust for your goal:
Note: 1100 calories ≈ 0.5 kg of body weight, as 1 kg of fat contains approximately 7700 calories.
This calculator uses the scientifically validated Mifflin-St Jeor equation, which is considered one of the most accurate formulas for estimating calorie needs. However, individual metabolic variations mean results should be considered estimates. Track your progress and adjust as needed.
Recalculate every 4-6 weeks or after significant weight changes (±5 kg or more). Your calorie needs decrease as you lose weight and increase if you gain weight.
BMR (Basal Metabolic Rate) is the calories your body needs at complete rest. TDEE (Total Daily Energy Expenditure) is your BMR plus all activity calories - exercise, daily movement, and even digesting food.
Rapid weight loss beyond 1 kg per week is generally not recommended as it can lead to muscle loss, nutritional deficiencies, and metabolic adaptation that makes long-term maintenance difficult. Aim for 0.5-1 kg per week for sustainable results.
Individual factors like genetics, body composition, hormone levels, and even gut microbiome can affect metabolic rate. Two people with identical stats can have up to 15% difference in calorie needs.
| Goal | Safe Rate | Calorie Adjustment |
|---|---|---|
| Weight Loss | 0.25-1 kg/week | 275-1100 kcal deficit |
| Weight Gain | 0.25-0.5 kg/week | 275-550 kcal surplus |
Tip: Slower weight changes (0.25-0.5 kg/week) are more sustainable and help preserve muscle mass.
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Weight Loss | 25-35% | 35-45% | 25-35% |
| Maintenance | 20-30% | 40-50% | 25-35% |
| Weight Gain | 20-30% | 45-55% | 20-30% |
Note: These are general guidelines. Athletes or those with specific dietary needs may require different ratios.