Calculate your daily calorie needs for weight loss, maintenance, or weight gain. Get personalized nutrition recommendations.
Little or no exercise
Light exercise 1-3 days/week
Moderate exercise 3-5 days/week
Hard exercise 6-7 days/week
Very hard exercise & physical job
Safe calorie deficit
Current intake
Muscle building
Based on your goal and activity level
Approx. 1,645 calories for weight loss
Oatmeal with fruits & nuts
Greek yogurt with berries
Grilled chicken salad
Apple with peanut butter
Salmon with vegetables
• Drink plenty of water before meals
• Include protein in every meal
• Get 7-9 hours of sleep daily
• Track your food intake
• Exercise regularly
• 150 minutes moderate exercise/week
• 2 days strength training/week
• Walk 10,000 steps daily
• Reduce sedentary time
We use the Mifflin-St Jeor equation, the most accurate method to calculate Basal Metabolic Rate (BMR).
Your BMR is multiplied by an activity factor based on your exercise level to get TDEE (Total Daily Energy Expenditure).
Calories are adjusted based on your goal: deficit for weight loss, maintenance, or surplus for weight gain.
We provide optimal macronutrient distribution (protein, carbs, fat) based on your goals and activity level.
Weight change is calculated at a safe, sustainable rate of 0.25-1 kg per week to ensure healthy progress.
Our calculations follow medical guidelines and are suitable for healthy adults. Consult a doctor for specific conditions.