Calculate your daily calorie needs and macronutrient breakdown
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Age, Gender, Weight & Height
These factors determine your Basal Metabolic Rate (BMR) - the calories your body burns at rest. Men typically have higher BMR due to greater muscle mass.
Activity Level
Your physical activity multiplies your BMR to calculate Total Daily Energy Expenditure (TDEE) - the total calories you burn each day.
Goal
Your fitness goal adjusts your calorie target. Weight loss creates a deficit, maintenance keeps you stable, and weight gain creates a surplus.
Step 1: Calculate BMR (Mifflin-St Jeor)
Men: (10 × kg) + (6.25 × cm) - (5 × age) + 5
Women: (10 × kg) + (6.25 × cm) - (5 × age) - 161
Step 2: Calculate TDEE
TDEE = BMR × Activity Multiplier
Step 3: Apply Goal Adjustment
Weight Loss: TDEE - 500 calories
Maintenance: TDEE
Weight Gain: TDEE + 500 calories
Essential for muscle repair, growth, and satiety
Primary energy source for body and brain
Hormone production, nutrient absorption, energy storage
🔥 Calorie Deficit
Eating fewer calories than you burn leads to weight loss. 500 cal deficit ≈ 1 lb/week loss.
📈 Calorie Surplus
Eating more calories than you burn leads to weight gain. 500 cal surplus ≈ 1 lb/week gain.
⚖️ Energy Balance
Weight management is fundamentally about balancing calories in vs. calories out.
🎯 Quality Matters
Focus on nutrient-dense whole foods for better health, satiety, and body composition.
💡Tip: These calculations provide estimates. Individual metabolic rates vary by ±10% due to genetics, muscle mass, hormones, and other factors. Track your progress and adjust intake based on real-world results. For sustainable results, aim for gradual changes (0.5-1% body weight per week). Always consult healthcare professionals before significant dietary changes.