Calculate your daily calorie needs for weight maintenance, loss, or gain. Uses scientific formulas including BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure) calculations.
Daily calorie needs vary significantly based on age, gender, height, weight, and activity level. Understanding your personal calorie requirements is essential for maintaining a healthy weight, achieving weight loss goals, or building muscle mass.
This calculator uses scientifically validated formulas to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE), providing personalized recommendations for different health objectives.
| Activity Level | Description | Multiplier | Example Activities |
|---|---|---|---|
| Sedentary | Little or no exercise | 1.2 | Desk job, minimal walking |
| Lightly Active | Light exercise 1-3 days/week | 1.375 | Walking, light yoga, casual bike rides |
| Moderately Active | Moderate exercise 3-5 days/week | 1.55 | Jogging, swimming, gym workouts |
| Very Active | Hard exercise 6-7 days/week | 1.725 | Daily intense workouts, sports training |
| Extremely Active | Very hard exercise, physical job | 1.9 | Professional athletes, manual labor + exercise |
Age: Metabolism typically slows with age due to muscle mass loss and hormonal changes. Calorie needs generally decrease by 1-2% per decade after age 30.
Gender: Men typically have higher calorie needs than women due to greater muscle mass, larger body size, and higher testosterone levels.
Body Composition: Muscle tissue burns more calories at rest than fat tissue. People with higher muscle mass have higher metabolic rates.
Activity Level: Physical activity is the most variable component of daily energy expenditure and can significantly impact calorie needs.
Genetics: Some people naturally have faster or slower metabolisms due to genetic factors affecting thyroid function and cellular efficiency.
Health Conditions: Certain medical conditions (thyroid disorders, diabetes, PCOS) can significantly affect metabolic rate and calorie needs.
| Macronutrient | Calories per Gram | Recommended % | Primary Functions |
|---|---|---|---|
| Carbohydrates | 4 | 45-65% | Primary energy source, brain fuel |
| Proteins | 4 | 10-35% | Muscle building, tissue repair, enzymes |
| Fats | 9 | 20-35% | Hormone production, vitamin absorption |
Use a Food Scale: Measuring portions by weight is more accurate than using volume measurements or eyeballing portions.
Read Nutrition Labels: Pay attention to serving sizes and understand that packaged foods may contain multiple servings.
Track Everything: Include cooking oils, condiments, beverages, and snacks in your calorie tracking for accuracy.
Account for Cooking Methods: Cooking can change the calorie content of foods. Grilling removes fat, while frying adds calories.
Monitor Your Progress: Regularly assess your weight, energy levels, and overall health to determine if your calorie intake is appropriate.