Calorie Calculator

Calculate your daily calorie needs

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Calories/day

Your recommended daily calorie intake based on your goal.

Calorie Breakdown

  • Maintenance Calories (TDEE) --
  • Mild Weight Loss (-0.25 kg/week) --
  • Weight Loss (-0.5 kg/week) --
  • Extreme Loss (-1 kg/week) --
  • Mild Weight Gain (+0.25 kg/week) --
  • Weight Gain (+0.5 kg/week) --

How Many Calories Do You Need?

The number of calories you need depends on your age, gender, weight, height, and activity level. This calculator estimates your Total Daily Energy Expenditure (TDEE) and provides recommendations based on your weight goals.

Understanding the Results:

  • TDEE (Maintenance): Calories to maintain your current weight
  • Weight Loss: Eating fewer calories than TDEE creates a caloric deficit
  • Weight Gain: Eating more calories than TDEE creates a caloric surplus

Safe Weight Loss Tips:

For sustainable weight loss, aim for 0.5-1 kg (1-2 lbs) per week. Never go below 1200 calories/day for women or 1500 calories/day for men without medical supervision.

Macronutrient Guidelines:

  • Protein: 25-35% of calories (essential for muscle)
  • Carbohydrates: 45-55% of calories (primary energy source)
  • Fat: 20-30% of calories (hormone function, nutrient absorption)