Calorie
Calculator

Calculate daily calorie needs based on age, gender, height, weight, and activity level.

Input

Gender

Daily Energy

BMR (Basal Metabolic Rate)1699 cal
TDEE (Total Daily Energy)2633 cal

Calorie Goals

Maintain Weight (No change)2633 cal
Mild Loss (0.25 kg/week)2383 cal
Weight Loss (0.5 kg/week)2133 cal
Extreme Loss (0.75 kg/week)1883 cal
Mild Gain (0.25 kg/week)2883 cal
Weight Gain (0.5 kg/week)3133 cal

Macronutrient Split (at maintenance)

Protein (30%)198g
Carbs (40%)263g
Fat (30%)88g

Learn more

What does BMI actually measure, and what are its blind spots?

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Frequently Asked Questions

Daily calorie needs depend on age, sex, height, weight, and activity level. Average adults need 1,600-2,400 calories for women and 2,000-3,000 for men.

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest. TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned through daily activities and exercise.

You need a deficit of approximately 3,500 calories to lose one pound. That is about 500 calories per day for a loss of one pound per week.

Calorie Calculator - Daily Calorie Needs & TDEE | ToolsCanvas