Calorie Calculator
Find your daily calorie needs for weight loss, gain, or maintenance.
Maintenance Calories
Goal-Based Calorie Targets
| Extreme Weight Loss (-1 kg/week) |
0 |
| Weight Loss (-0.5 kg/week) |
0 |
| Mild Weight Loss (-0.25 kg/week) |
0 |
| Maintain Weight (No change) |
0 |
| Mild Weight Gain (+0.25 kg/week) |
0 |
| Weight Gain (+0.5 kg/week) |
0 |
Macro Breakdown (Maintenance)
What are Calories?
A calorie is a unit of energy. In nutrition, calories refer to the energy people get from the food and drink they consume, and the energy they use in physical activity.
The equation for weight management is simple thermodynamics:
- Calories In > Calories Out: You gain weight (Calorie Surplus).
- Calories In < Calories Out: You lose weight (Calorie Deficit).
- Calories In = Calories Out: You maintain weight (Maintenance).
How is this calculated?
This calculator uses the Mifflin-St Jeor equation to find your Basal Metabolic Rate (BMR) - the calories you burn at rest. Then, it multiplies BMR by your Activity Level to find your Total Daily Energy Expenditure (TDEE) or Maintenance Calories.
Weight Loss Math
To lose 1 kg of fat, you need a deficit of approximately 7,700 calories.
- 0.5 kg/week loss: 7,700 / 2 = 3,850 calorie deficit per week (~550 per day).
- 1 kg/week loss: 7,700 calorie deficit per week (1,100 per day). Note: This is an extreme deficit and not recommended for everyone.
Understanding Macros
Calories tell you "how much" to eat, but Macros tell you "what" to eat.
- Protein (4 cals/g): Essential for building muscle and repairing tissue. High protein diets help you feel full.
- Carbohydrates (4 cals/g): The body's main source of energy. Necessary for high-intensity exercise.
- Fats (9 cals/g): Essential for hormone production and nutrient absorption. Fats are calorie-dense.