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Calorie Calculator

Calculate your daily calorie needs for weight loss, gain, or maintenance

Calorie Calculator

Personal Information

Gender

Male

Female

Age (years)

Height (cm)

Weight (kg)

Activity & Goals

Activity Level

Goal

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

Calorie Calculator

Calculate your daily calorie needs for weight loss, gain, or maintenance

Calorie Calculator

Personal Information

Gender

Male

Female

Age (years)

Height (cm)

Weight (kg)

Activity & Goals

Activity Level

Goal

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

Calorie Calculator

Personal Information

Activity & Goals

Understanding Calorie Needs

🔥 BMR vs TDEE

⚖️ Weight Goals

More Health Calculators

📊 BMI Calculator

📏 Body Fat Calculator

🥗 Macro Calculator

Calorie Calculator

Personal Information

Activity & Goals

Understanding Calorie Needs

🔥 BMR vs TDEE

⚖️ Weight Goals

More Health Calculators

📊 BMI Calculator

📏 Body Fat Calculator

🥗 Macro Calculator