Advanced Calorie Calculator
Calculate your daily calorie needs based on your goals and get personalized nutrition recommendations
Personal Details
Your Goal
Results
Based on your inputs, this is your recommended daily calorie intake
Macronutrient Distribution
Recommended macronutrient split for your goal:
Meal Plan Recommendations
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
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.
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.