Calculate Your Daily Calories
Understanding Calories
BMR (Basal Metabolic Rate)
The number of calories your body needs to maintain basic physiological functions at rest.
TDEE (Total Daily Energy Expenditure)
Your BMR multiplied by your activity level factor to account for physical activity.
Activity Levels
- Sedentary: Desk job, little to no exercise
- Lightly Active: Light exercise 1-3 days/week
- Moderately Active: Moderate exercise 3-5 days/week
- Very Active: Hard exercise 6-7 days/week
- Extra Active: Very hard exercise & physical job
Important Note
These calculations provide estimates. Individual needs may vary based on genetics, medical conditions, and other factors. Consult with a healthcare provider for personalized advice.
Calorie Goals
Weight Loss
Create a calorie deficit of 500-750 calories per day for healthy weight loss of 1-1.5 lbs per week.
Maintenance
Consume your TDEE to maintain your current weight and energy levels.
Weight Gain
Create a calorie surplus of 300-500 calories per day for healthy weight gain.