Calorie Calculator
Calculate your daily calorie needs for weight loss, weight gain, or maintenance. Free calorie calculator with BMR, TDEE, and macronutrient breakdown. Get personalized calorie goals based on your activity level and fitness goals.
Macronutrient Breakdown
| Nutrient | Grams | Calories | % |
|---|---|---|---|
| Protein | 170 | 681 | 30% |
| Carbohydrates | 227 | 908 | 40% |
| Fats | 76 | 681 | 30% |
Projected Weight Change
What is Daily Calorie Intake?
Daily calorie intake refers to the total number of calories you consume through food and beverages in a 24-hour period. This intake determines whether you lose weight, gain weight, or maintain your current weight.
Understanding your daily calorie needs is essential for achieving your health and fitness goals. Whether you want to lose weight, build muscle, or simply maintain a healthy lifestyle, knowing how many calories your body requires helps you make informed dietary decisions.
How to Calculate Your Daily Calorie Needs
Calculating your daily calorie needs involves two main steps: calculating your Basal Metabolic Rate (BMR) and then adjusting it based on your activity level to get your Total Daily Energy Expenditure (TDEE).
BMR Formulas
Mifflin-St Jeor (Recommended):
Male: BMR = 10 × Weight(kg) + 6.25 × Height(cm) - 5 × Age + 5
Female: BMR = 10 × Weight(kg) + 6.25 × Height(cm) - 5 × Age - 161
Activity Level Multipliers
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary (little or no exercise) | 1.2 | Little to no exercise, desk job |
| Lightly Active (1-3 days/week) | 1.375 | Light exercise or sports 1-3 days per week |
| Moderately Active (3-5 days/week) | 1.55 | Moderate exercise or sports 3-5 days per week |
| Very Active (6-7 days/week) | 1.725 | Hard exercise or sports 6-7 days per week |
| Extremely Active (athlete) | 1.9 | Very hard exercise, physical job, or training twice per day |
Calorie Goals for Different Objectives
| Goal | Calorie Adjustment | Expected Rate |
|---|---|---|
| Lose 1 kg per week (aggressive) | -1000 cal/day | ~1 kg (2.2 lbs) per week |
| Lose 0.75 kg per week (moderate) | -750 cal/day | ~0.75 kg (1.65 lbs) per week |
| Lose 0.5 kg per week (mild) | -500 cal/day | ~0.5 kg (1.1 lbs) per week |
| Maintain current weight | 0 cal/day | Maintain weight |
| Gain 0.25 kg per week (mild) | +250 cal/day | ~0.25 kg (0.55 lbs) per week |
| Gain 0.5 kg per week (moderate) | +500 cal/day | ~0.5 kg (1.1 lbs) per week |
| Gain 0.75 kg per week (aggressive) | +750 cal/day | ~0.75 kg (1.65 lbs) per week |
Understanding Macronutrients
Macronutrients are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each plays a vital role in your health and fitness:
- Protein: Essential for building and repairing muscle tissue, immune function, and hormone production. Provides 4 calories per gram.
- Carbohydrates: Your body's primary energy source, especially important for brain function and physical activity. Provides 4 calories per gram.
- Fats: Critical for hormone production, vitamin absorption, and cellular health. Provides 9 calories per gram.
Recommended Macro Splits
| Split Type | Protein | Carbohydrates | Fats |
|---|---|---|---|
| Balanced (30/40/30) | 30% | 40% | 30% |
| Low Carb (40/20/40) | 40% | 20% | 40% |
| Low Fat (25/55/20) | 25% | 55% | 20% |
| High Protein (40/35/25) | 40% | 35% | 25% |
Tips for Meeting Your Calorie Goals
- Track your food intake using a food diary or mobile app to ensure accuracy
- Focus on nutrient-dense foods that provide vitamins and minerals along with calories
- Eat protein with every meal to help preserve muscle mass, especially when losing weight
- Don't cut calories too drastically - aim for sustainable changes you can maintain long-term
- Adjust your calorie intake based on your progress and how you feel
- Stay hydrated - sometimes thirst can be mistaken for hunger
- Get adequate sleep - poor sleep can increase hunger hormones and make it harder to stick to your calorie goals
- Be patient - healthy weight loss is typically 0.5-1 kg (1-2 lbs) per week
- Consider working with a registered dietitian or nutritionist for personalized guidance
Important Notes
- These calculations provide estimates based on population averages. Individual needs may vary.
- Metabolic rate can be affected by factors such as genetics, medications, and medical conditions.
- Very low calorie diets (below 1200 calories for women or 1500 for men) should only be done under medical supervision.
- If you have a medical condition or are taking medications, consult with your healthcare provider before making significant dietary changes.
- Weight loss and gain are not always linear - plateaus and fluctuations are normal.
- Body composition (muscle vs. fat) matters more than weight alone for overall health.
- These formulas may be less accurate for very muscular individuals, pregnant or breastfeeding women, and the elderly.
- Regular physical activity and strength training are important components of a healthy lifestyle beyond calorie management.