Calorie Calculator
Calculate your daily calorie needs for weight loss, gain, or maintenance
Calorie Calculator
Personal Information
Activity & Goals
Disclaimer: This calculator provides estimates based on standard formulas. Individual metabolic rates can vary. Consult with a healthcare professional or registered dietitian for personalized nutrition advice.
Understanding Calorie Needs
🔥 BMR vs TDEE
- • BMR: Calories burned at rest (basic functions)
- • TDEE: Total calories including activity
- • Maintenance: Calories to maintain current weight
- • Deficit: Eat less than TDEE to lose weight
- • Surplus: Eat more than TDEE to gain weight
⚖️ Weight Goals
- • Weight Loss: 500-1000 calorie deficit per day
- • Weight Gain: 300-500 calorie surplus per day
- • Maintenance: Eat at TDEE level
- • Muscle Gain: Slight surplus with protein focus
- • Fat Loss: Moderate deficit with exercise