Calorie Calculator
Calculate your daily calorie needs based on your activity level. Get personalized recommendations for weight loss, maintenance, or muscle gain.
Understanding Your Calorie Needs
Knowing your daily calorie requirements is fundamental to achieving your health and fitness goals. Whether you want to lose weight, maintain your current weight, or build muscle, understanding your Total Daily Energy Expenditure (TDEE) is the first step.
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest. It represents the energy needed for essential functions like breathing, circulation, and cell production. BMR accounts for 60-75% of your total daily calorie expenditure.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn per day, including physical activity. TDEE = BMR × Activity Factor. This is the number you should use when planning your nutrition strategy.
Activity Levels Explained
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise, desk job | BMR × 1.2 |
| Lightly Active | Light exercise 1-3 days/week | BMR × 1.375 |
| Moderately Active | Moderate exercise 3-5 days/week | BMR × 1.55 |
| Very Active | Hard exercise 6-7 days/week | BMR × 1.725 |
| Extra Active | Very hard exercise, physical job, training 2x/day | BMR × 1.9 |
The Mifflin-St Jeor Equation
Our calculator uses the Mifflin-St Jeor equation, developed in 1990 and considered the most accurate formula for calculating BMR in modern populations:
- Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
- Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Calorie Goals for Different Objectives
Once you know your TDEE, you can adjust your calorie intake based on your goal:
- Weight Loss: TDEE - 500 calories (approximately 0.5kg/1lb per week)
- Maintenance: Eat at your TDEE to maintain current weight
- Muscle Gain: TDEE + 500 calories (approximately 0.5kg/1lb per week)
Macronutrient Distribution
Calories come from three macronutrients: protein, carbohydrates, and fats. A balanced distribution is key:
- Protein: 1.6-2.2g per kg body weight (essential for muscle maintenance and growth)
- Fat: 20-35% of total calories (crucial for hormone production and nutrient absorption)
- Carbohydrates: Remaining calories (primary energy source for workouts and brain function)
Tips for Tracking Calories
- Use a food diary or app to track your intake consistently
- Weigh food portions for accuracy, especially when starting out
- Monitor your progress weekly and adjust calories if needed
- Don't drop calories too low - aim for sustainable, gradual changes
- Focus on whole, nutrient-dense foods rather than just calorie counting
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Frequently Asked Questions
How accurate are calorie calculators?
Calorie calculators provide estimates based on validated equations. Individual metabolism can vary by 10-20%, so use calculated values as a starting point and adjust based on your real-world results over 2-4 weeks.
Should I eat the same calories every day?
Not necessarily. Some people prefer calorie cycling - eating more on workout days and less on rest days. What matters most is your average weekly intake. Choose an approach that fits your lifestyle and preferences.
How fast can I safely lose weight?
A safe and sustainable rate is 0.5-1kg (1-2lbs) per week, achieved by creating a 500-1000 calorie daily deficit. Losing weight too quickly can lead to muscle loss, nutritional deficiencies, and metabolic adaptation.
Do I need to count calories forever?
No. Calorie counting is a tool to build awareness and learn portion sizes. Many people track initially, then transition to intuitive eating once they understand their body's needs and hunger signals.
Why am I not losing weight in a calorie deficit?
Common reasons include underestimating intake, overestimating activity, water retention, inadequate sleep, or metabolic adaptation. Give changes 2-3 weeks before adjusting, and ensure you're tracking accurately.
Should I adjust my calories as I lose weight?
Yes. As you lose weight, your BMR decreases because you have less body mass to maintain. Recalculate your calorie needs every 5-10kg (10-20lbs) of weight loss to ensure continued progress.