Calorie Calculator
Calculate your daily calorie needs and macros
Determine BMR, TDEE, and personalized nutrition goals
Personal Details
Quick Presets
BMR vs TDEE
Your Daily Calorie Needs
Understanding Your Calorie Needs
BMR (Basal Metabolic Rate)
The calories your body burns at complete rest for basic functions like breathing, circulation, and cell production.
TDEE (Total Daily Energy)
Your BMR plus calories burned through daily activities, exercise, and the thermal effect of food processing.
Calorie Deficit/Surplus
Eat below TDEE to lose weight, above to gain weight. 3,500 calories ≈ 1 pound of body weight change.
Macronutrient Balance
Protein for muscle maintenance (25%), carbs for energy (45%), and fats for hormones (30%) optimize body composition.
Activity Levels
Sedentary (desk job), lightly active (1-3 days exercise), moderately active (3-5 days), very active (6-7 days), or extremely active.
Sustainable Weight Loss
Aim for 1-2 pounds per week through a 500-1000 calorie daily deficit combined with strength training and cardio.
Calorie Calculator Features
🧮 BMR & TDEE Calculation
Accurate Mifflin-St Jeor equation with activity multipliers
🎯 Personalized Goals
Weight loss, maintenance, or gain with safe rate recommendations
🥗 Macro Breakdowns
Protein, carbohydrate, and fat recommendations in grams
⚖️ Unit Conversion
Switch between metric (kg/cm) and imperial (lbs/inches) units
👥 Quick Presets
Average male/female, athletic, and active person templates
💡 Practical Tips
Evidence-based strategies and common mistake avoidance