How to Use This Calorie Calculator
Enter your age, gender, weight, height, and activity level to calculate your daily caloric needs. Select your goal (lose, maintain, or gain weight) to get a personalized calorie target. The calculator also provides suggested macronutrient breakdowns for protein, carbohydrates, and fat.
Understanding BMR and TDEE
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain basic functions like breathing and circulation. Your Total Daily Energy Expenditure (TDEE), shown as "Maintenance" calories, accounts for your activity level and represents the calories needed to maintain your current weight.
Weight Loss Guidelines
A 500-calorie daily deficit typically results in about 1 pound of weight loss per week. Never consume fewer than 1,200 calories per day without medical supervision. Sustainable weight loss is gradual; rapid weight loss can lead to muscle loss, nutrient deficiencies, and metabolic adaptation.
Macronutrient Recommendations
The suggested macros use a balanced approach: protein at 0.8g per pound of bodyweight to preserve muscle, fat at 25% of calories for hormone health, and carbohydrates filling the remaining calories for energy. These are starting points; adjust based on your preferences, activity type, and how your body responds.