Calorie Calculator
Calculate your daily calorie needs based on age, weight, height, and activity level.
Calorie Calculator
Calculate your daily calorie needs based on age, weight, height, and activity level
Personal Information
💡 Calorie Calculation Tips
- • BMR: Calories your body needs at complete rest
- • TDEE: Total calories needed including activity
- • Weight Loss: Consume 20% fewer calories than TDEE
- • Weight Gain: Consume 10% more calories than TDEE
- • Protein: Aim for 0.8-1.2g per kg of body weight
About This Calculator
Estimate daily calorie needs for maintenance, fat loss, or muscle gain using your profile and activity level.
Formula
Typical flow: estimate BMR, then TDEE = BMR * activity multiplier
Example
If BMR is 1600 and activity factor is 1.55, estimated maintenance is 2480 kcal/day.
When to Use
- Setting nutrition targets
- Weight loss planning
- Weight maintenance checks
Best Practices
- Start with estimate, then adjust by weekly results
- Track at least 2-3 weeks before changing target
- Prioritize protein and sleep for better outcomes
FAQ
Why does actual progress differ from estimate?
Metabolism, tracking error, and activity variability cause differences. Use estimates as a baseline.
How much deficit is safe?
Moderate deficits are usually more sustainable than aggressive cuts.
Important Note
General informational estimate; does not replace personalized medical nutrition guidance.
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