Calorie Calculator | Daily Calorie Needs for Weight Loss & Gain

📏 Height (cm)

⚖️ Weight (kg)

🎂 Age (years)

⚥ Gender

🏃 Activity Level

🔻 Weight Loss ⚖️ Maintenance 🔺 Weight Gain

Recommended Daily Calories

calories per day for weight loss

BMR (Basal)

Maintenance

Extreme

🍱 Suggested Macronutrients

Protein (30%)-- g

Fats (25%)-- g

Carbs (45%)-- g

📖 How to Use This Calorie Calculator

Choose your unit system - Select Metric (cm/kg) or Imperial (ft/in/lbs).

Enter your measurements - Height, weight, age, and select your gender.

Select activity level - How active are you during a typical week?

Choose your goal - Weight loss, maintenance, or weight gain.

Click "Calculate Calories" - Get your daily calorie needs and macronutrient breakdown.

📚 What are Calories and Why Do They Matter?

Calories are units of energy that your body uses for all functions - from breathing and thinking to exercising and digesting food. Understanding your calorie needs is essential for weight management, athletic performance, and overall health.

🧮 Calorie Calculation Formulas

Men: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) + 5
Women: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) - 161
TDEE = BMR × Activity Factor

🏃 Activity Level Definitions

Sedentary (1.2): Desk job, little or no exercise

Lightly active (1.375): Light exercise 1-3 days/week

Moderately active (1.55): Moderate exercise 3-5 days/week

Very active (1.725): Hard exercise 6-7 days/week

Super active (1.9): Physical job + intense daily exercise

🍱 Understanding Macronutrients

Protein (4 cal/g): Essential for muscle repair and immune function. Recommended: 30% of calories.

Fats (9 cal/g): Important for hormone production and brain health. Recommended: 25% of calories.

Carbohydrates (4 cal/g): Primary energy source. Recommended: 45% of calories.

❓ Frequently Asked Questions

How many calories should I eat to lose weight?

A safe calorie deficit is 300-500 calories below maintenance, about 0.5 kg per week. Never eat below 1,200 calories (women) or 1,500 (men) without medical supervision.

Why is my calorie needs different from someone with the same stats?

Individual factors like muscle mass, genetics, and hormones affect metabolic rate. Two people with identical stats can differ by 200-300 calories per day.

Should I eat back exercise calories?

For moderate exercise (30-60 minutes), you generally don't need to eat back calories. For intense exercise, eat additional calories for recovery.

What's the difference between BMR and TDEE?

BMR is calories at complete rest. TDEE includes BMR plus daily activities and exercise. TDEE is what you should eat for weight maintenance.