Calorie Calculator

Calorie Calculator

Calculate your daily calorie needs

About Calorie Calculator

Our comprehensive calorie calculator helps you determine your daily calorie needs for various weight goals. Whether you want to lose weight, maintain your current weight, or gain weight, this tool provides accurate calorie targets based on your individual characteristics and activity level.

What It Calculates

  • BMR (Basal Metabolic Rate): Calories needed at complete rest
  • TDEE (Total Daily Energy Expenditure): Total calories including activity
  • Weight Loss Goals: Calorie deficits for different loss rates
  • Weight Gain Goals: Calorie surpluses for different gain rates
  • Maintenance: Calories to maintain current weight

Weight Loss Strategies

Safe Weight Loss
  • 0.5 lb/week: 250 calorie deficit
  • 1 lb/week: 500 calorie deficit
  • 2 lb/week: 1000 calorie deficit
Weight Gain
  • 0.5 lb/week: 250 calorie surplus
  • 1 lb/week: 500 calorie surplus
  • 2 lb/week: 1000 calorie surplus

Activity Level Multipliers

  • Sedentary: 1.2 (little or no exercise, desk job)
  • Light: 1.375 (light exercise 1-3 days/week)
  • Moderate: 1.55 (moderate exercise 3-5 days/week)
  • Active: 1.725 (hard exercise 6-7 days/week)
  • Very Active: 1.9 (very hard exercise, physical job)

How to Use

Enter your age, gender, weight, height, and select your activity level. The calculator will compute your BMR and TDEE, then provide calorie targets for different weight goals. Choose the goal that fits your timeline and lifestyle preferences.

Important Considerations

  • Never eat below your BMR for extended periods
  • Gradual weight loss is more sustainable
  • Focus on nutrient-dense foods, not just calories
  • Combine diet with exercise for best results
  • Consult healthcare professionals for medical advice
Pro Tip

Start with a moderate calorie deficit (250-500 calories) for sustainable weight loss. Track your progress and adjust your calorie intake based on your results. Remember, consistency is more important than perfection.