Calorie Calculator
Calculate daily calorie needs and nutrition distribution
Real-time Results
Recommended daily calorie intake based on your goal
Calories needed for basic body functions at rest
Total calories burned daily including activity
Macronutrients Distribution
Detailed breakdown of recommended daily macronutrients
| Item | Value |
|---|---|
| phrases.carbs 1003 kcal (40%) | 251 g/day |
| phrases.protein 752 kcal (30%) | 188 g/day |
| phrases.fat 752 kcal (30%) | 84 g/day |
Macronutrient Distribution Chart
Visual breakdown of daily macronutrient caloric distribution
Calorie Breakdown Chart
Comparison of BMR, TDEE, and Target Calories
Disclaimer
The data provided by this health calculator is for reference only and cannot replace professional medical diagnosis, consultation, or treatment. Please consult a doctor before making any changes to your fitness or diet plan.
Supported inputs
| Input | Description |
|---|---|
| Gender | Select biological gender Male · Female |
| Age (years) | Age in years |
| Height (cm) | Height in centimeters |
| Weight (kg) | Weight in kilograms |
| Activity Level | Select physical activity frequency Sedentary (little or no exercise) · Lightly active (exercise 1-3 days/week) · Moderately active (exercise 3-5 days/week) · Very active (exercise 6-7 days/week) · Extremely active (very intense exercise daily or physical job) |
| Health Goal | Select your health goal Weight loss (0.5kg/week) · Mild weight loss (0.25kg/week) · Maintain weight · Mild weight gain (0.25kg/week) · Weight gain (0.5kg/week) |
| Diet Type | Choose dietary preference Balanced (40% carbs, 30% protein, 30% fat) · Low carb (20% carbs, 40% protein, 40% fat) · High carb (50% carbs, 30% protein, 20% fat) · High protein (30% carbs, 40% protein, 30% fat) · Vegetarian (55% carbs, 25% protein, 20% fat) |
Formula
Calorie Calculation Formulas: 1. Basal Metabolic Rate (BMR) - Mifflin-St Jeor Equation: - Male BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5 - Female BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) - 161 2. Total Daily Energy Expenditure (TDEE): - Sedentary: TDEE = BMR × 1.2 - Lightly active: TDEE = BMR × 1.375 - Moderately active: TDEE = BMR × 1.55 - Very active: TDEE = BMR × 1.725 - Extremely active: TDEE = BMR × 1.9 3. Daily Calorie Target Deficit/Surplus: - Weight loss: TDEE - 500 kcal (approx. 0.5kg loss per week) - Mild weight loss: TDEE - 250 kcal (approx. 0.25kg loss per week) - Maintain weight: TDEE - Mild weight gain: TDEE + 250 kcal (approx. 0.25kg gain per week) - Weight gain: TDEE + 500 kcal (approx. 0.5kg gain per week) 4. Macronutrient Conversion: - Carbohydrates: 4 kcal per gram - Protein: 4 kcal per gram - Fat: 9 kcal per gram
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