Calorie Intake Calculator
Calculate your perfect daily calorie intake for weight loss, maintenance, or muscle gain. Get personalized macronutrient targets and meal planning guidance.
Calculate Your Calorie Needs
Enter your details to get personalized calorie recommendations
Your Calorie Plan
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to see your calorie plan
Daily Calorie Targets
Macronutrient Breakdown
Your Macronutrient Split
Sample Meal Distribution
Expected Weekly Progress
Recommended Food Choices
Understanding Calorie Needs
BMR & TDEE
Your Basal Metabolic Rate (BMR) is calories burned at rest. Total Daily Energy Expenditure (TDEE) includes activity.
Weight Loss
Create a 500-1000 calorie deficit daily to lose 1-2 pounds per week safely and sustainably.
Muscle Gain
A 250-500 calorie surplus with adequate protein supports muscle growth without excess fat.
Macronutrients
Balance protein, carbs, and fats based on your goals for optimal results and health.
Calorie Calculator FAQs
How accurate is this calorie calculator?
This calculator uses the Mifflin-St Jeor equation, which is about 80-90% accurate for most people. Individual metabolism can vary based on genetics, muscle mass, and other factors.
Should I choose extreme weight loss?
Extreme weight loss (2+ lbs/week) is only recommended for very obese individuals under medical supervision. For most people, 1 lb/week is safer and more sustainable.
Why do I need different macronutrient ratios?
Different goals require different nutrient emphasis. Weight loss benefits from higher protein, muscle gain needs adequate carbs for energy, and specific diets may require adjustments.
How often should I recalculate my calories?
Recalculate every 10-15 pounds of weight change or if your activity level changes significantly. Most people should reassess every 2-3 months.
What if I'm not seeing results?
Track consistently for 2-3 weeks before making adjustments. Consider factors like water retention, measurement accuracy, and non-scale victories like energy levels and clothing fit.