Daily Calorie Calculator

Determine target calorie intake and macronutrient split for your body goal

Personal Profile

Daily Target & Macronutrients

Target Daily Intake

2,374

Maintain current weight
Protein

178g

30% (712 kcal)
Carbs

237g

40% (950 kcal)
Fats

79g

30% (712 kcal)

How to Plan Calories & Macronutrients for Long-Term Success

Managing body weight and physique composition comes down to the fundamental thermodynamic equation of Energy In vs. Energy Out. However, understanding macronutrient distribution (Protein, Carbohydrates, and Fats) ensures that weight loss comes from body fat rather than lean muscle tissue.

The Golden Rules of Macronutrients

Frequently Asked Questions

What is a healthy rate of weight loss?
Health organizations recommend a steady loss rate of 0.5 to 1.0 kg (1 to 2 lbs) per week. More aggressive weight loss frequently results in lean muscle loss, gallstones, and metabolic slowdown.
Do calorie sources matter or just total numbers?
While total calories govern overall body mass change, food quality determines hormonal response, hunger regulation, energy levels, and nutrient density. Prioritize whole foods, lean meats, fibrous vegetables, and healthy fats.

How to Use the Calorie Calculator

  1. Enter your biological Gender, Age, and current Weight.
  2. Input your accurate Height in centimeters or feet/inches.
  3. Select your typical weekly Physical Activity Level (Sedentary, Lightly Active, Moderately Active, Very Active, Extra Active).
  4. Select your primary fitness Goal: Weight Maintenance, Mild Weight Loss (0.25 kg/week), Standard Weight Loss (0.5 kg/week), or Weight Gain.
  5. Click Calculate Daily Calories to view your target calorie deficit/surplus and macronutrient targets.

Total Daily Energy Expenditure (TDEE) Formula

Daily calorie targets are computed by multiplying your Basal Metabolic Rate (BMR using Mifflin-St Jeor) by your Physical Activity Level (PAL):

TDEE = BMR × Activity Multiplier

- Sedentary: BMR × 1.2
- Light Activity (1-3 days/wk): BMR × 1.375
- Moderate Activity (3-5 days/wk): BMR × 1.55
- Very Active (6-7 days/wk): BMR × 1.725

For safe fat loss, subtract 500 kcal/day from TDEE to target approximately 0.5 kg (1 lb) of fat loss per week.

Practical Step-by-Step Example

A 30-year-old female weighing 65 kg at 165 cm height with moderate exercise (3-5 days/wk):

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