Calorie Calculator
Calculate your daily calorie needs for weight loss, weight gain, or maintenance. Determine your BMR, TDEE, and create personalized nutrition plans with macro breakdown.
Calculate Your Daily Calorie Needs
Professional Nutrition Tools
Complete your nutrition planning with our advanced calculators
BMI Calculator
Calculate Body Mass Index and get health recommendations
Macro Calculator
Determine optimal protein, carbs, and fat distribution
Water Intake Calculator
Calculate daily hydration needs based on activity
Heart Rate Calculator
Find optimal training zones for fitness goals
Calorie Goals Comparison
Compare different calorie targets based on your goals. Remember, sustainable changes lead to lasting results.
Maintenance
Maintain current weight with balanced nutrition.
Weight Loss
Moderate deficit for sustainable fat loss.
Weight Gain
Controlled surplus for lean muscle gain.
Body Recomposition
Maintain weight while building muscle and losing fat.
Understanding Calories & Metabolism
BMR vs TDEE
- BMR: Calories burned at complete rest
- TDEE: BMR + activity & exercise calories
- Thermic Effect: Calories from digesting food
- NEAT: Non-exercise activity thermogenesis
Calorie Balance
- 3,500 calories = approximately 1 lb of fat
- Safe weight loss: 1-2 lbs per week
- Sustainable deficit: 500-750 calories/day
- Muscle preservation requires adequate protein
Metabolism Factors
- Age, gender, and genetics affect BMR
- Muscle mass increases metabolic rate
- Regular exercise boosts metabolism
- Extreme dieting can slow metabolism
Nutrition & Calorie Tips
For Weight Loss
- Create a moderate calorie deficit
- Prioritize protein to preserve muscle
- Include fiber-rich foods for satiety
- Stay hydrated to support metabolism
- Get adequate sleep for hormone balance
For Weight Gain
- Eat in a controlled calorie surplus
- Focus on nutrient-dense foods
- Include healthy fats for extra calories
- Combine with resistance training
- Eat frequently throughout the day