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Calorie Calculator

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

Moderate exercise 3-5 days/week

How many weeks to reach your target weight

Examples

• Lose 5kg in 10 weeks: ~500 cal/day deficit
• Gain 2kg in 8 weeks: ~350 cal/day surplus
• Safe weight loss: 0.5-1kg per week maximum

How to Use the Calorie Calculator

Our comprehensive calorie calculator helps you determine the right calorie intake for your specific goals:

  1. Select your gender and preferred unit system
  2. Enter your age and choose your activity level
  3. Input your height using centimeters or feet/inches
  4. Enter your current weight and target weight
  5. Set your timeframe in weeks to reach your goal
  6. Click "Calculate Calories" to get your personalized plan

The calculator will determine whether you want to lose or gain weight based on your current and target weights, then provide a detailed calorie and macro plan to help you reach your goals safely and effectively.

Understanding Daily Calorie Needs

Your daily calorie needs depend on several factors including your Basal Metabolic Rate (BMR), activity level, age, gender, and body composition. Understanding these components helps you make informed decisions about your nutrition and weight management.

Key Components

  • BMR (Basal Metabolic Rate): Calories needed at complete rest
  • Maintenance Calories: BMR multiplied by activity level
  • Calorie Deficit: Eating below maintenance for weight loss
  • Calorie Surplus: Eating above maintenance for weight gain

Safe Weight Change Rates

  • Weight Loss: 0.5-1 kg (1-2 lbs) per week maximum
  • Weight Gain: 0.25-0.5 kg (0.5-1 lbs) per week maximum
  • Extreme Deficits: Can lead to muscle loss and metabolic slowdown
  • Gradual Changes: More sustainable and healthier long-term

Calorie Calculation Formula

Our calculator uses the scientifically-backed Mifflin-St Jeor equation combined with activity multipliers:

BMR Calculation

Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161

Activity Level Multipliers

  • Sedentary: BMR × 1.2
  • Lightly Active: BMR × 1.375
  • Moderately Active: BMR × 1.55
  • Very Active: BMR × 1.725
  • Extra Active: BMR × 1.9

Weight Change Calculation

1 kg of body weight = 7,700 calories
1 lb of body weight = 3,500 calories
Daily calorie change = Total calories needed ÷ (weeks × 7)

Macronutrient Recommendations

Along with calorie targets, our calculator provides macronutrient recommendations optimised for your specific goal:

For Weight Loss

  • Protein: 30% - Higher protein preserves muscle mass
  • Carbohydrates: 35% - Moderate carbs for energy
  • Fat: 35% - Essential fats for hormone production

For Weight Gain

  • Protein: 25% - Adequate for muscle building
  • Carbohydrates: 45% - Higher carbs for energy and recovery
  • Fat: 30% - Healthy fats for calorie density

For Maintenance

  • Protein: 25% - Maintains muscle mass
  • Carbohydrates: 40% - Balanced energy source
  • Fat: 35% - Supports overall health

Frequently Asked Questions

How accurate are calorie calculations?

Calorie calculations are estimates with typical accuracy of ±10-15%. Individual variations in metabolism, genetics, and daily activity can affect actual needs. Use the calculator as a starting point and adjust based on real-world results.

Can I eat below my BMR?

Eating significantly below your BMR for extended periods can slow metabolism and lead to muscle loss. It's generally recommended to eat at least your BMR calories and create deficits through increased activity rather than extreme calorie restriction.

How do I choose my activity level?

Be honest about your actual activity level. Many people overestimate their activity. Consider only structured exercise, not daily activities. If unsure, start with a lower activity level and adjust based on your progress.

What if I'm not losing weight at the calculated calories?

If you're not seeing results after 2-3 weeks, try reducing calories by 100-200 per day or increasing activity. Ensure you're tracking accurately and consider factors like water retention, stress, and sleep quality.

Tips & Best Practices

  • Track your food intake accurately for the first few weeks
  • Weigh yourself at the same time daily under consistent conditions
  • Focus on whole, nutrient-dense foods rather than just calorie counting
  • Stay hydrated and get adequate sleep for optimal metabolism
  • Adjust calorie targets based on actual progress, not just calculations
  • Include strength training to preserve muscle mass during weight loss
  • Be patient - sustainable weight change takes time
  • Consider working with a registered dietitian for personalized guidance