Advanced Calorie Calculator

Calculate your daily calorie needs based on your goals and get personalized nutrition recommendations

🧮 Personal Details

đŸŽ¯ Your Goal

📊 Results

2,150
Calories per day for weight loss

Based on your inputs, this is your recommended daily calorie intake

1,655
Basal Metabolic Rate
2,275
Total Daily Energy Expenditure
130g
Protein per day
-0.5kg/week
Expected weight change

Macronutrient Distribution

Recommended macronutrient split for your goal:

30% Protein
50% Carbs
20% Fat
~130g protein ~269g carbs ~48g fat

Meal Plan Recommendations

đŸŊī¸

Breakfast (500 calories)

2 scrambled eggs, 1 slice whole grain toast, 1/2 avocado, 1 cup berries

🍎

Lunch (600 calories)

Grilled chicken salad with mixed greens, quinoa, vegetables, and olive oil dressing

🍗

Dinner (650 calories)

Baked salmon, sweet potato, steamed broccoli, and side salad

🌱

Snacks (400 calories)

Greek yogurt with nuts, apple with peanut butter, or protein shake

🧮

Enter your details and click "Calculate" to see your calorie needs

Understanding Your Calorie Needs

đŸ”Ĩ What is TDEE?

Your Total Daily Energy Expenditure (TDEE) is an estimate of how many calories you burn per day when exercise is taken into account. It's calculated by first figuring out your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier.

⚖ī¸ Creating a Calorie Deficit/Surplus

To lose weight, you need to consume fewer calories than your TDEE (calorie deficit). To gain weight, you need to consume more calories than your TDEE (calorie surplus). A deficit/surplus of 500 calories per day typically results in about 1 pound (0.45kg) of weight change per week.

🍎 Macronutrients Matter

While calories determine weight change, macronutrients (protein, carbs, fat) determine body composition. Adequate protein is essential for preserving muscle mass during weight loss, and carbohydrates provide energy for physical activity.

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