Calorie Calculator
Calculate your daily calorie needs based on your age, gender, weight, height, and activity level. Get personalized recommendations for weight loss, maintenance, and muscle gain.
Understanding Daily Calorie Needs
Calories are units of energy that your body uses to function. Everything you do - from breathing to exercising - requires energy from the calories in food.
- BMR (Basal Metabolic Rate): Calories burned at rest for basic functions
- TDEE (Total Daily Energy Expenditure): BMR + calories from activity
- Calorie Deficit: Eating fewer calories than you burn for weight loss
- Calorie Surplus: Eating more calories than you burn for weight gain
- Age & Gender: Men typically need more calories than women. Calorie needs decrease with age.
- Body Composition: More muscle mass increases calorie needs. Muscle burns more calories than fat.
- Activity Level: Exercise and daily movement significantly impact total calorie expenditure.
- Health Conditions: Thyroid disorders, diabetes, and other conditions can affect metabolism.
Activity Level Guide
- • Desk job
- • No regular exercise
- • Minimal daily movement
- • Mostly sitting/lying down
- • Walking for pleasure
- • Light jogging
- • Occasional sports
- • Light housework
- • Regular gym sessions
- • Brisk walking daily
- • Weekend sports
- • Active lifestyle
- • Daily intense workouts
- • Training for events
- • Multiple sport activities
- • High activity job
- • Professional athlete
- • Physical labor job
- • Multiple daily workouts
- • Marathon training
Tips for Calorie Management
- Create a moderate deficit of 500-750 calories per day
- Focus on nutrient-dense, low-calorie foods
- Increase protein intake to preserve muscle mass
- Stay hydrated and eat plenty of fiber
- Combine diet with regular exercise
- Aim for a moderate surplus of 300-500 calories
- Choose calorie-dense, healthy foods
- Include strength training to build muscle
- Eat frequent, balanced meals
- Monitor progress and adjust as needed
Individual Variation: These calculations provide estimates based on standard formulas. Your actual calorie needs may vary due to genetics, medical conditions, medications, and other factors.
Quality Matters: Not all calories are equal. Focus on getting calories from nutrient-dense whole foods rather than processed foods high in sugar and saturated fat.
Professional Guidance: For specific health conditions, eating disorders, or significant weight changes, consult with a healthcare provider or registered dietitian.
Gradual Changes: Make sustainable changes to your diet and exercise routine. Extreme calorie restrictions can be harmful and counterproductive.