Why Do You Need a Calorie Calculator?

1

Achieve Weight Goals

Knowing your daily calorie needs helps you lose or gain weight in a healthy and safe manner

2

Improve Athletic Performance

Athletes need more calories to fuel their workouts and build muscle effectively

3

Prevent Nutritional Deficiency

Eating enough calories ensures you get essential nutrients your body needs

4

Plan Your Meals

Knowing your calorie needs makes it easier to plan balanced daily meals

How to Use the Calculator

Enter Your Basic Information: Age, gender, weight in kilograms, and height in centimeters
Select Your Activity Level:
- Sedentary: Little or no exercise
- Light: Exercise 1-3 times/week
- Moderate: Exercise 4-5 times/week
- Active: Daily exercise
- Very Active: Intense daily exercise
Get Your Results: You will get your BMR, maintenance calories, and calories for weight loss or gain
Follow the Recommendations: Use the macro distribution (protein, fat, carbs) to plan your meals

Understanding the Results

BMR is the number of calories your body burns at complete rest. These calories are necessary for essential body functions like breathing, circulation, and cell production.

TDEE is the total calories you burn daily including daily activities and exercise. This is the number you should consume to maintain your current weight.

Macro distribution tells you how much protein, fat, and carbs you need daily. Protein is important for muscle building, fats for hormones and energy, and carbs for quick energy.

Important Tips

Do not drastically reduce calories: Eating less than 1200 calories daily may cause nutritional deficiency and slow metabolism
Be patient: Losing 0.5-1 kg per week is a healthy and safe rate
Track your progress: Weigh yourself weekly and adjust calories based on results
Accurately assess your activity level: Many people overestimate their activity level
Consult a specialist: If you have a medical condition, consult a doctor or nutritionist

🍎 Calorie Calculator