Calorie Calculator
Calculate your daily calorie needs for weight loss, maintenance, or gain.
Your Daily Calorie Target
0
calories/day
BMR (Resting)
0
calories/day
TDEE (Maintenance)
0
calories/day
Macronutrient Breakdown
How to Use the Calorie Calculator
Enter your personal details, activity level, and weight goal. The calculator estimates your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and provides a personalized calorie target with macronutrient recommendations.
Understanding Your Results
BMR is the calories you burn at complete rest. TDEE includes your activity level. Your target calories adjust TDEE based on your goal — reducing calories for weight loss or increasing for muscle gain.
Macronutrient Recommendations
The calculator provides a balanced macro split: 30% protein, 40% carbohydrates, and 30% fat. This is a good starting point for most people. Athletes may want more protein, while endurance athletes may need more carbs.
Tips for Success
- Track your food intake using an app for at least 2 weeks
- Weigh yourself weekly at the same time of day
- Adjust calories by 100-200 if you're not seeing progress after 2 weeks
- Prioritize protein to preserve muscle during weight loss
- Stay hydrated — thirst is often mistaken for hunger