Calorie Calculator
Calculate your daily calorie needs based on your activity level and fitness goals - whether you want to maintain, lose, or gain weight.
1 kg = 2.2 lbs | Switch to lbs
1 cm = 0.39 inches | Switch to inches
Maintenance
Weight Loss
Muscle Gain
Maintenance Calories
This is your Total Daily Energy Expenditure (TDEE) - the calories needed to maintain your current weight.
To maintain weight, eat this amount consistently while maintaining your current activity level.
Weight Loss Approach
For healthy weight loss (0.5-1kg per week):
- Reduce calories by 300-500 below maintenance
- Prioritize protein (1.6-2.2g per kg of body weight)
- Combine strength training with cardio
- Aim for 1% body weight loss per week maximum
Muscle Gain Approach
For lean muscle gain (0.25-0.5kg per week):
- Increase calories by 200-300 above maintenance
- Eat 1.6-2.2g protein per kg of body weight
- Follow a progressive strength training program
- Prioritize recovery (sleep 7-9 hours nightly)
How Calorie Needs Are Calculated
This calculator uses the Mifflin-St Jeor Equation to estimate your Basal Metabolic Rate (BMR), then adjusts for activity level using these multipliers:
Activity Level Definitions
- Sedentary: Little or no exercise (desk job)
- Lightly Active: Light exercise 1-3 days/week
- Moderately Active: Moderate exercise 3-5 days/week
- Very Active: Hard exercise 6-7 days/week
- Extra Active: Very hard exercise & physical job
Factors Affecting Calorie Needs
Your actual calorie needs may vary due to:
- Muscle mass (muscle burns more calories than fat)
- Genetics and metabolic health
- Non-exercise activity (NEAT) like fidgeting
- Hormonal factors