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Your Daily Calorie Need: 2,000 kcal

🔥 Calorie Calculator

Calculate your daily calorie needs for weight loss, maintenance, or muscle gain

Personal Information

30 years
170 cm (5'7")
70 kg (154 lbs)

🍎 Daily Calorie Reference

Note: 1 kg of body fat ≈ 7,700 calories. Aim for 500-1000 calorie deficit per day for healthy weight loss.

Your Results Food Comparison Weight Goals More Tools

📊 Your Calorie Results

⚡ BMR (Basal Metabolic Rate)

1,655 kcal
Calories burned at complete rest

🏃 TDEE (Total Daily Energy Expenditure)

2,300 kcal
Calories burned with activity

🎯 Recommended Daily Intake

1,955 kcal
For your selected goal

📈 Weekly Progress Projection

70 kg 65 kg
Estimated: 10 weeks to reach goal

📋 Detailed Calorie Breakdown

Basal Metabolic Rate (BMR) 1,655 kcal
Activity Level Multiplier 1.55 (Moderate)
Total Daily Energy Expenditure (TDEE) 2,300 kcal
Goal Adjustment -15% (345 kcal)
Recommended Daily Calories 1,955 kcal
Weekly Calorie Deficit/Surplus -2,415 kcal

🔗 Share Your Calorie Plan

🍽️ Calorie Food Comparison

How your daily calories translate to common foods:

Apple (medium)
95 calories each
21 apples
per day
Chicken Breast (100g cooked)
165 calories
12 servings
per day
White Rice (1 cup cooked)
205 calories
9.5 cups
per day
Big Mac Meal
1,080 calories
1.8 meals
per day
Walking (1 hour)
Burns 300 calories
6.5 hours
to burn daily intake

🎯 Weight Goal Scenarios

⚡

Fast Weight Loss

20% calorie deficit

1,840 kcal
~0.9 kg/week loss
🐢

Slow Weight Loss

15% calorie deficit

1,955 kcal
~0.7 kg/week loss
⚖️

Weight Maintenance

0% calorie adjustment

2,300 kcal
Maintain current weight
💪

Muscle Gain

10% calorie surplus

2,530 kcal
~0.25 kg/week gain

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Ideal Weight Calculator

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Body Fat Calculator

Estimate body fat percentage

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Macro Calculator

Calculate protein, carbs & fat

For your fitness goals

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📜 Calculation History

❓ Frequently Asked Questions

What is BMR (Basal Metabolic Rate)?

BMR is the number of calories your body needs to perform basic life-sustaining functions like breathing, circulation, and cell production while at complete rest.

What is TDEE (Total Daily Energy Expenditure)?

TDEE is your BMR multiplied by an activity factor. It represents the total calories you burn in a day, including exercise and daily activities.

How accurate is this calculator?

This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate for most adults. However, individual results may vary based on metabolism, muscle mass, and other factors.

How many calories should I cut to lose weight?

For healthy weight loss, aim for a 500-1000 calorie deficit per day. This typically results in 0.5-1 kg (1-2 lbs) of weight loss per week.

Should I count calories?

Calorie counting can be helpful for weight management, but it's not necessary for everyone. Focus on eating whole, nutrient-dense foods and listening to your body's hunger cues.