Calorie Calculator

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)

How to Adjust Calories Weekly:

If your weight and waist trend do not move for 10 to 14 days, adjust by 100 to 150 calories and re-check adherence before making bigger changes.

Practical Meal Structure:

• Build meals around protein first.
• Use high-fiber foods to improve satiety.
• Keep most calories around active hours of your day.

Why Plateaus Happen:

Plateaus usually come from reduced daily movement, inaccurate tracking, or inconsistent weekends. Keep activity and logging stable before dropping calories aggressively.