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Calorie Calculator

Calculate your daily calorie needs for weight loss, maintenance, or muscle gain based on your personal metrics and activity level.

Your Information

years
%
You exercise moderately 3-5 times per week

Your Results

Daily Calorie Target 2,150 calories/day
To lose 0.5 kg per week, maintain this daily calorie intake along with regular exercise.
BMR 1,650 calories/day
Maintenance 2,400 calories/day

Macronutrient Distribution

Protein
108g 30%
Carbs
215g 40%
Fat
60g 30%

Tips for Success

  • Track your food intake using a food diary or app
  • Weigh yourself weekly at the same time of day
  • Stay hydrated - drink at least 2L of water daily
  • Include strength training to preserve muscle mass

Understanding Your Results

BMR (Basal Metabolic Rate)

The number of calories your body needs at complete rest to maintain basic functions like breathing and circulation.

Maintenance Calories

The total calories you need to maintain your current weight based on your activity level and BMR.

Calorie Deficit/Surplus

To lose weight: Eat 250-1000 calories below maintenance. To gain muscle: Eat 250-500 calories above maintenance.