Calorie Calculator
Calculate your daily calorie needs based on your goals, activity level, and body composition.
BMR (Basal Metabolic Rate)
The number of calories your body needs to maintain basic physiological functions at rest.
TDEE (Total Daily Energy Expenditure)
Your BMR multiplied by your activity level - the total calories you burn in a day.
Target Calories
The number of calories you should consume daily to reach your specific goal.
Macronutrients
Recommended daily intake of protein (25%), carbohydrates (45%), and fats (30%).
• These calculations are estimates based on general formulas and should not replace professional medical advice.
• Individual metabolic rates can vary significantly due to genetics, medical conditions, and other factors.
• For weight loss, a deficit of 500-1000 calories per day typically results in 0.5-1 kg weight loss per week.
• Consult with a healthcare provider or registered dietitian for personalized nutrition advice.
• Extreme calorie restrictions can be harmful - minimum recommended intake is 1200 calories for women and 1500 for men.