Calculate your daily calorie needs based on your age, gender, weight, height, and activity level. Get personalized recommendations for weight loss, maintenance, or muscle gain goals.
Understanding Daily Calorie Needs
Your daily calorie needs depend on your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). This calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate methods.
BMR vs TDEE
- Basal Metabolic Rate (BMR): Calories your body burns at rest for basic functions
- Total Daily Energy Expenditure (TDEE): BMR multiplied by activity level factor
Activity Level Guide
- Sedentary: Desk job, no formal exercise
- Lightly Active: Light exercise 1-3 days per week
- Moderately Active: Moderate exercise 3-5 days per week
- Very Active: Hard exercise 6-7 days per week
- Extremely Active: Very hard exercise + physical job or training twice daily
Macronutrient Distribution
A balanced approach to macronutrients typically includes:
- Protein: 0.8-1.2g per kg body weight (higher for active individuals)
- Fats: 20-35% of total calories
- Carbohydrates: 45-65% of total calories
Safe Weight Change Guidelines
- Weight Loss: 1-2 pounds (0.5-1 kg) per week is considered safe
- Weight Gain: 0.5-1 pound (0.25-0.5 kg) per week for lean mass gain
- Minimum Calories: Women: 1,200 cal/day; Men: 1,500 cal/day
Factors Affecting Calorie Needs
- Age (metabolism typically slows with age)
- Muscle mass (more muscle burns more calories)
- Hormones (thyroid, insulin, cortisol)
- Genetics and metabolic efficiency
- Environmental temperature
- Stress levels and sleep quality