Calorie Calculator

Calculate your daily calorie needs based on your goals. Get personalized recommendations for weight loss, maintenance, or gain.

Personal Information

Gender

Male Female

Age

Unit System

Imperial (ft/in, lbs) Metric (cm, kg)

Height

Feet

Inches

Weight (lbs)

Activity Level

Goal

Daily Calorie Needs

2,126

Daily Calories for Goal

1,888

BMR

2,596

TDEE

Gender: Male

Age: 30 years

Height: 5'10"

Weight: 180 lbs

Activity Level: Light

Goal: Weight Loss (-1 lb/week)

Weekly Targets

Calorie Deficit/Surplus: -3,500 calories

Expected Weight Change: -1.0 lb/week

Macronutrient Breakdown

Balanced Diet

Carbohydrates (45%): 239g

Protein (25%): 133g

Fat (30%): 71g

High Protein

Carbohydrates (30%): 159g

Protein (40%): 213g

Fat (30%): 71g

Low Carb

Carbohydrates (20%): 106g

Protein (30%): 159g

Fat (50%): 118g

Nutrition Tips

Sustainable Weight Loss

Aim for 1-2 pounds of weight loss per week for sustainable results. Extreme calorie restrictions can lead to muscle loss and metabolic slowdown.

Track Your Intake

Use a food diary or app to track your daily calorie intake. This helps identify eating patterns and ensures you stay within your target range.

Quality Matters

Focus on nutrient-dense whole foods rather than just calorie counting. Vegetables, lean proteins, and whole grains provide more satiety and nutrition.

Stay Hydrated

Drink plenty of water throughout the day. Sometimes thirst is mistaken for hunger, and proper hydration supports metabolism and overall health.