Calorie Calculator
Calculate your daily caloric needs based on your lifestyle
Your Information
Daily Calorie Needs
Calories burned at complete rest
Calories needed to maintain current weight
20% calorie deficit for weight loss
20% calorie surplus for weight gain
Understanding Your Caloric Needs
Your daily caloric needs depend on several factors, including your basal metabolic rate (BMR), activity level, and fitness goals. Understanding these components helps you make informed decisions about your diet and exercise routine.
Basal Metabolic Rate (BMR)
BMR represents the calories your body burns to maintain basic life functions:
- • Breathing and circulation
- • Cell production and repair
- • Hormone regulation
- • Brain function
- • Temperature regulation
Activity Multiplier
Your activity level increases caloric needs above BMR:
- • Sedentary: BMR × 1.2
- • Light Activity: BMR × 1.375
- • Moderate Activity: BMR × 1.55
- • Active: BMR × 1.725
- • Very Active: BMR × 1.9
Weight Management Goals
Weight Loss
- • Create a 20% calorie deficit
- • Aim for 1-2 lbs loss per week
- • Maintain protein intake
- • Include strength training
- • Stay hydrated
Maintenance
- • Eat at maintenance calories
- • Monitor weight weekly
- • Adjust as needed
- • Balance macronutrients
- • Stay consistent
Weight Gain
- • Create a 20% calorie surplus
- • Focus on lean mass gain
- • Increase protein intake
- • Progressive overload
- • Rest adequately
Nutrition Tips
Macronutrient Balance
Protein: 10-35% of calories
Essential for muscle maintenance and growth
Carbohydrates: 45-65% of calories
Primary energy source for body and brain
Fats: 20-35% of calories
Important for hormone production and nutrient absorption
Healthy Eating Habits
- • Eat plenty of whole foods
- • Include variety of fruits and vegetables
- • Choose lean protein sources
- • Limit processed foods
- • Practice portion control
- • Stay hydrated throughout the day
Tracking Progress
Measurements
- • Weekly weigh-ins
- • Body measurements
- • Progress photos
- • Clothing fit
- • Energy levels
Adjustments
- • Monitor progress weekly
- • Adjust calories if needed
- • Update activity level
- • Reassess goals
- • Stay consistent
Long-term Success
- • Set realistic goals
- • Build sustainable habits
- • Focus on health
- • Be patient
- • Celebrate progress