Calorie Calculator
Calculate daily calorie needs for your goals
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About this Tool
The Calorie Calculator determines your daily caloric needs based on your personal metrics and activity level. It calculates your Total Daily Energy Expenditure (TDEE) and adjusts for your goals - whether you want to lose weight, maintain, or gain weight.
Common Use Cases
Weight Loss Planning
Calculate a calorie deficit (typically 500 calories below maintenance) for sustainable weight loss of about 1 pound per week.
Muscle Building
Determine calorie surplus needed for muscle gain while minimizing fat gain.
Weight Maintenance
Find your maintenance calories to keep your current weight stable.
Athletic Performance
Ensure adequate calorie intake to support training and recovery.
Pro Tips
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Start with Maintenance
Track calories at maintenance level for 2-3 weeks before making adjustments to see how your body responds.
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Adjust Based on Results
If you're not seeing expected changes after 2-3 weeks, adjust calories by 100-200 in the appropriate direction.
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Don't Cut Too Low
Avoid eating below your BMR or cutting more than 500-750 calories from maintenance for sustainable results.
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Quality Matters Too
Focus on nutrient-dense whole foods, not just calorie numbers. Protein, fiber, and micronutrients are crucial.
Examples
Active man maintaining weight
A 30-year-old man, 70 kg and 175 cm, moderately active (1.55) needs about 2,556 kcal/day to maintain.
- BMR: 10 × 70 + 6.25 × 175 − 5 × 30 + 5 = 1,648.75.
- TDEE: 1,648.75 × 1.55 = 2,555.6, rounded to 2,556 kcal/day.
- Maintain goal: target = 2,556 kcal/day (lose would be 2,056).
Sedentary woman gaining weight
A 25-year-old woman, 60 kg and 165 cm, sedentary (1.2) needs about 2,114 kcal/day to gain.
- BMR: 10 × 60 + 6.25 × 165 − 5 × 25 − 161 = 1,345.25.
- TDEE: 1,345.25 × 1.2 = 1,614.3, rounded to 1,614 kcal/day.
- Gain goal: 1,614 + 500 = 2,114 kcal/day.
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