Calorie Calculator
The Calorie Calculator helps you determine how many calories you need each day to maintain, lose, or gain weight. It calculates your Total Daily Energy Expenditure (TDEE) based on your BMR and activity level. Whether your goal is weight loss, maintenance, or muscle gain, this calculator provides personalized calorie targets. It also shows macronutrient breakdowns (protein, carbs, fat) to help you plan balanced meals.
Formula
TDEE = BMR x Activity Factor Activity factors: - Sedentary (little exercise): 1.2 - Light (1-3 days/week): 1.375 - Moderate (3-5 days/week): 1.55 - Active (6-7 days/week): 1.725 - Very active (physical job): 1.9 Weight loss: TDEE - 500 (1 lb/week) Weight gain: TDEE + 500
Example
Female, 28 years, 60 kg, 165 cm, moderate activity: BMR = 10(60) + 6.25(165) - 5(28) - 161 = 1348.5 TDEE = 1348.5 x 1.55 = 2090 calories/day To lose 1 lb/week: 2090 - 500 = 1590 calories/day To gain 1 lb/week: 2090 + 500 = 2590 calories/day
How to Use
- Enter your gender, age, weight, and height
- Select your activity level
- The calculator shows your TDEE
- Choose your goal (lose, maintain, or gain weight)
- Review your daily calorie target
Frequently Asked Questions
How many calories should I eat to lose weight?
Eat 500 calories below your TDEE to lose about 1 pound per week, or 1000 below for 2 pounds per week. Never eat below 1200 (women) or 1500 (men) without medical supervision. Faster weight loss often leads to regain.
How accurate is the calorie calculator?
The calculator provides estimates based on population averages. Individual calorie needs vary by 10-20% due to genetics, metabolism, and body composition. Use the estimate as a starting point and adjust based on results over 2-3 weeks.
Should I count calories or macros?
Both are useful. Calorie counting ensures you are in the right energy balance. Macro counting ensures you get enough protein, carbs, and fat. For most people, tracking calories plus protein intake is sufficient. Athletes may need full macro tracking.
How does exercise affect calorie needs?
Exercise increases your TDEE. More active people need more calories. The activity factor accounts for exercise. If you add a new workout routine, recalculate your TDEE. Be careful not to overestimate activity level, which is a common mistake.
Can I eat more on workout days?
Yes. On workout days, you burn more calories. Some people eat maintenance calories on workout days and deficit on rest days. This is called calorie cycling. It can help preserve muscle and energy during weight loss.