Calorie Calculator

Calculate your daily calorie needs for weight maintenance, loss, or gain

Calculate Your Calorie Needs

Your Daily Calorie Needs
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Calculate your calorie needs
BMR --
Activity --
TDEE --
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Goal Adjustment

Your Calorie Plan

Enter your details above to see your personalized calorie recommendations.

Understanding Calorie Needs

Your daily calorie needs depend on your metabolism (BMR), activity level, and goals. This calculator provides personalized recommendations for weight loss, maintenance, or gain based on scientifically validated formulas and your individual characteristics.

Master Calorie Counting & Nutrition

Learn calorie tracking methods, macronutrient distribution, meal timing strategies, common mistakes to avoid, and sustainable nutrition habits in our comprehensive guide.

Read the Complete Calorie Guide →

Calorie Goals

Calorie Adjustments for Different Goals
GoalCalorie AdjustmentWeekly Weight Change
Weight LossTDEE - 500 to 1000 kcal0.5 to 1 kg loss
MaintenanceTDEE ± 0 kcalNo change
Weight GainTDEE + 250 to 500 kcal0.25 to 0.5 kg gain

Note: These are estimates. Track progress and adjust as needed. Learn tracking strategies.

Frequently Asked Questions

How accurate is this calorie calculator?
This calculator uses the scientifically validated Mifflin-St Jeor equation, one of the most accurate formulas for estimating calorie needs. Individual metabolism varies, so use results as a starting point and adjust based on your progress.
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is calories burned at complete rest. TDEE (Total Daily Energy Expenditure) is BMR plus all activity - exercise, movement, and food digestion.
How often should I recalculate?
Recalculate every 4-6 weeks or after significant weight changes (±5 kg). Your calorie needs decrease as you lose weight and increase if you gain weight.
Is rapid weight loss safe?
Losing more than 1 kg per week can lead to muscle loss and metabolic adaptation. Aim for 0.5-1 kg per week for sustainable, healthy results. See detailed guidance.