Calories Calculator

Calculate your daily calorie needs based on your physical characteristics and activity level. Get personalized diet plans for weight maintenance, loss, or gain.

Settings
Personal Information
Basal Metabolic Rate
Calories burned at complete rest
0 kcal
Daily Energy Expenditure
Calories burned with activity
0 kcal
Target Calories
Daily intake for your goal
0 kcal
Macronutrient Breakdown
Recommended daily intake
Protein
0g
Carbs
0g
Fat
0g
12-Week Weight Projection
Estimated weight changes with your goal
Recommended Diet Plan
Nutritional plan tailored to your goals

Mediterranean Diet

Heart-healthy diet based on traditional foods

Meal
Calories
Protein
Carbs / Fat
Breakfast
0 kcal
0g
0g / 0g
Morning Snack
0 kcal
0g
0g / 0g
Lunch
0 kcal
0g
0g / 0g
Daily Total
0 kcal
0g
0g / 0g
PROTEIN
20%
CARBS
50%
FAT
30%

General Nutrition Tips

  • Aim to drink at least 2-3 liters of water daily
  • Focus on whole, unprocessed foods when possible
  • Include a variety of colorful vegetables and fruits
  • Space your protein intake throughout the day
  • Consider tracking your food intake for a few weeks to establish good habits

Understanding Daily Caloric Needs

Your daily caloric needs depend on several factors including age, gender, weight, height, and activity level. Our calories calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate methods for estimating Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).

How the Calculator Works

Step 1: Calculate BMR

Your Basal Metabolic Rate represents the minimum calories your body needs to function at rest. This includes basic functions like breathing, circulation, cell production, and protein synthesis.

Step 2: Apply Activity Factor

We multiply your BMR by an activity factor based on your exercise habits and daily activity level to determine your total daily energy expenditure.

Activity Levels Explained

  • Sedentary: Little to no exercise, desk job (BMR × 1.2)
  • Light: Light exercise 1-3 days/week (BMR × 1.375)
  • Moderate: Moderate exercise 3-5 days/week (BMR × 1.55)
  • Very Active: Hard exercise 6-7 days/week (BMR × 1.725)
  • Extremely Active: Very hard exercise, physical job (BMR × 1.9)

Using Your Results

Weight Loss

Create a caloric deficit of 500-750 calories per day for safe, sustainable weight loss of 1-1.5 pounds per week.

Maintenance

Eat at your calculated TDEE to maintain your current weight while supporting your activity level and metabolism.

Weight Gain

Add 300-500 calories above your TDEE for gradual, healthy weight gain focused on muscle building.

Important Considerations

Individual Variation: Metabolic rates can vary by up to 15% between individuals due to genetics, muscle mass, hormonal factors, and other biological differences.

Accuracy: This calculator provides estimates based on population averages. For personalized nutrition planning, consider consulting with a registered dietitian or healthcare provider.

Health Goals: Extreme caloric restriction or surplus can be harmful. Aim for gradual, sustainable changes that support your long-term health and wellness goals.

Regular Updates: Recalculate your needs as your weight, activity level, or goals change. Your caloric needs will evolve with your lifestyle and fitness journey.