Calorie Calculator
Calculate daily calorie needs for weight loss, weight gain, and maintenance. Get your BMR, TDEE, and personalized calorie recommendations.
Calorie Calculator
Calorie Results
Enter your details to calculate calorie needs
Calorie Calculator Information
Weight Loss Tips
- • Calorie Deficit: 500 calories/day = 1 lb/week
- • Exercise: Combine diet and exercise
- • Protein: Eat adequate protein (0.8g/lb)
- • Hydration: Drink plenty of water
- • Sleep: Get 7-9 hours of sleep
Weight Gain Tips
- • Calorie Surplus: 500 calories/day = 1 lb/week
- • Strength Training: Build muscle mass
- • Protein: Eat 1g/lb of body weight
- • Healthy Fats: Include nuts, avocados
- • Consistency: Eat regularly throughout the day
How to Use This Calorie Calculator
Step-by-Step Guide
- 1Enter your age in years
- 2Select your gender (male or female)
- 3Enter your current weight in pounds or kilograms
- 4Enter your height in feet/inches or centimeters
- 5Select your activity level (sedentary to very active)
- 6Choose your goal (maintain, lose, or gain weight)
- 7Click "Calculate Calories" to see your daily calorie target
What You'll Learn
- ✓Your daily calorie target for your goal
- ✓Basal Metabolic Rate (BMR) - calories at rest
- ✓Total Daily Energy Expenditure (TDEE)
- ✓Weekly calorie deficit or surplus
- ✓Macronutrient breakdown recommendations
- ✓Tips for achieving your weight goals
Frequently Asked Questions About Calorie Calculation
How accurate is this calorie calculator?
Our calorie calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for estimating calorie needs. However, individual metabolism can vary by 10-20%, so use this as a starting point and adjust based on your results. Track your progress and modify your calorie intake as needed.
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain basic functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned through daily activities, exercise, and digestion. TDEE is what you should use for weight management goals.
How many calories should I eat to lose weight?
To lose weight, you need to create a calorie deficit. A safe and sustainable approach is to eat 500-750 calories below your TDEE per day, which should result in 1-1.5 pounds of weight loss per week. However, don't go below 1,200 calories per day (women) or 1,500 calories per day (men) without medical supervision.
What activity level should I choose?
Choose your activity level based on your typical week: Sedentary (little to no exercise), Lightly Active (light exercise 1-3 days/week), Moderately Active (moderate exercise 3-5 days/week), Very Active (hard exercise 6-7 days/week), or Extremely Active (very hard exercise, physical job). Be honest about your activity level for accurate results.
Why am I not losing weight even with a calorie deficit?
Several factors can affect weight loss: water retention, muscle gain, inaccurate calorie counting, metabolic adaptation, or medical conditions. Ensure you're accurately tracking your food intake, give your body time to adjust (2-4 weeks), and consider consulting a healthcare professional if you're consistently not seeing results despite a calorie deficit.
Should I focus on calories or macronutrients?
Both are important! Calories determine weight loss/gain, while macronutrients (protein, carbs, fats) affect body composition, energy levels, and overall health. Start with getting your calories right, then focus on getting adequate protein (0.8-1g per lb of body weight), and fill the rest with healthy carbs and fats based on your preferences and goals.
How often should I recalculate my calorie needs?
Recalculate your calorie needs every 10-15 pounds of weight change, or every 2-3 months if your weight is stable. As you lose weight, your BMR decreases, so you may need to adjust your calorie intake to continue making progress. Also recalculate if your activity level changes significantly.
Can I eat whatever I want as long as I stay within my calorie limit?
While you can technically eat anything within your calorie limit and still lose weight, food quality matters for your health, energy levels, and satiety. Focus on whole, nutrient-dense foods like lean proteins, vegetables, fruits, whole grains, and healthy fats. These foods will help you feel full and provide the nutrients your body needs.