Calorie Intake Calculator
Estimate your daily calorie needs to achieve your weight goals effectively. Enter your details below to get started.
Your Estimated Daily Calorie Needs
Basal Metabolic Rate (BMR)
0 Calories/day (at rest)Maintenance Calories (TDEE)
0 Calories/day to maintain weightCalories for Your Goal
0 Calories/dayEstimated Protein Intake
0g Grams/day (approx. 30% of goal calories)Tips for Achieving Your Goal
- Results and tips will appear here once you calculate.
Understanding Your Calorie Needs
Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions like breathing, circulation, and cell production if you were at complete rest. This calculator uses the Mifflin-St Jeor equation, widely considered one of the most accurate for estimating BMR.
Your Total Daily Energy Expenditure (TDEE), or maintenance calories, is your BMR multiplied by an activity factor. This factor accounts for calories burned through daily activities and exercise. Consuming your TDEE calories helps you maintain your current weight.
How to Adjust for Your Goals:
- For Weight Loss: Create a calorie deficit by consuming fewer calories than your TDEE. A consistent deficit of 500 calories per day typically leads to approximately 0.5kg (1 lb) of fat loss per week. Be sure to get adequate protein to help preserve muscle mass.
- For Weight Maintenance: Consume calories around your TDEE. Focus on a balanced diet with whole foods to ensure you get essential nutrients while maintaining your current physique.
- For Muscle Gain (Bulking): Consume a moderate calorie surplus (more calories than your TDEE) along with a structured strength training program. A surplus of 250-500 calories per day, with an emphasis on protein (1.6-2.2g per kg of body weight), can support muscle growth while minimizing excessive fat gain.
Understanding Activity Levels:
- Sedentary: Minimal physical activity, primarily sitting (e.g., desk job).
- Lightly Active: Light exercise or sports 1-3 days per week.
- Moderately Active: Moderate exercise or sports 3-5 days per week.
- Very Active: Intense exercise or sports 6-7 days per week.
- Extra Active: Very intense exercise daily, or a physical job combined with daily exercise.
Disclaimer: This calculator provides an estimate. Individual needs may vary. Consult with a healthcare professional or registered dietitian for personalized advice.