🥗 Calorie Calculator

Gender

Age (years)

28 yrs

Weight (kg)

70 kg

Height (cm)

170 cm

Activity Level

Your Goal

📈 Your Calorie Plan

Daily Calorie Goal

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BMR (At Rest)

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TDEE (Maintenance)

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Weekly Change

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Goal Timeline (5kg)

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Recommended Macronutrients:

Protein

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Carbs

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Fats

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Macro Distribution

Calorie Sources

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Enter your details and select a goal

Steps

Understanding Your Calorie Needs

Calorie Steps

Step 1: Calculate BMR (Mifflin-St Jeor)
Step 2: Multiply by Activity Factor (TDEE)
Step 3: Adjust by Goal Deficit/Surplus

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Calorie Deficit & Surplus

1 kg of body fat = ~7,700 calories. A 500 kcal/day deficit = ~0.5 kg loss per week. A 500 kcal/day surplus = ~0.5 kg gain per week. Deficits beyond 1,000 kcal/day risk muscle loss and nutrient deficiencies.

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Protein Priority

Protein intake of 1.6–2.2g per kg body weight is optimal for muscle preservation during fat loss and muscle building. Higher protein increases satiety and has a greater thermic effect (20-30% of protein calories burned in digestion).

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Macronutrient Ratios

Standard balanced diet: 30% protein, 40% carbs, 30% fats. For weight loss: 35% protein, 35% carbs, 30% fats. For muscle gain: 30% protein, 45% carbs, 25% fats. Adjust based on individual preferences and food tolerance.

FAQ

Frequently Asked Questions

Common questions about Calorie calculations

How accurate are calorie calculators?

Calorie calculators estimate needs based on population averages. Individual metabolic rate can vary by ±15-20%. Use the calculated number as a starting point, then track for 2-3 weeks and adjust by ±100-200 kcal based on actual results. Weekly weigh-ins (same conditions) are more reliable than daily measurements.

What is the minimum safe calorie intake?

The generally accepted minimums are 1,200 kcal/day for women and 1,500 kcal/day for men. Going below these thresholds risks nutritional deficiencies, muscle loss, metabolic adaptation, hormonal disruption, and gallstone formation. Never go below your BMR for extended periods without medical supervision.

Should I eat back exercise calories?

Activity level multipliers (like 1.375 for lightly active) already account for regular exercise. If you use "sedentary" as your baseline and log separate workouts, then eating back 50-75% of tracked exercise calories is reasonable (calorie burn estimates are often inflated by fitness trackers).

How long will it take to reach my goal weight?

At a 500 kcal/day deficit: 0.5 kg/week, or ~26 weeks for 13 kg. However, metabolic adaptation means actual weight loss may slow over time. Taking diet breaks at maintenance calories for 1-2 weeks every 2-3 months can help reset leptin levels and prevent metabolic slowdown.