Calories Calculator
Calculate daily calorie needs and macronutrient breakdown for your goals
Extreme Loss
-1 kg/week
Weight Loss
-0.5 kg/week
Mild Loss
-0.25 kg/week
Maintain
0 kg/week
Mild Gain
+0.25 kg/week
Weight Gain
+0.5 kg/week
Balanced
30/40/30
Low Fat
30/50/20
Low Carbs
40/20/40
High Protein
40/30/30
Keto
30/5/65
Daily Calories
0cal
BMR
0cal
TDEE
0cal
Daily Macronutrient Breakdown
Protein
0g
0%
0 cal
Carbohydrates
0g
0%
0 cal
Fats
0g
0%
0 cal
About Calorie & Macro Calculation
How It Works:
This calculator uses the Mifflin-St Jeor equation to estimate your BMR (Basal Metabolic Rate), then multiplies it by your activity level to get your TDEE (Total Daily Energy Expenditure). Based on your goal, it adjusts calories and calculates macronutrient distribution.
Calorie Adjustments by Goal:
- Extreme Loss: -1000 cal/day (1 kg/week loss)
- Weight Loss: -500 cal/day (0.5 kg/week loss)
- Mild Loss: -250 cal/day (0.25 kg/week loss)
- Maintain: TDEE (no change)
- Mild Gain: +250 cal/day (0.25 kg/week gain)
- Weight Gain: +500 cal/day (0.5 kg/week gain)
Macronutrient Ratios:
- Balanced: 30% Protein, 40% Carbs, 30% Fats
- Low Fat: 30% Protein, 50% Carbs, 20% Fats
- Low Carb: 40% Protein, 20% Carbs, 40% Fats
- High Protein: 40% Protein, 30% Carbs, 30% Fats
- Keto: 30% Protein, 5% Carbs, 65% Fats
Calorie Content:
- Protein: 4 calories per gram
- Carbohydrates: 4 calories per gram
- Fats: 9 calories per gram
Important Notes:
- These are estimates - individual needs vary based on metabolism, genetics, and other factors
- Extreme calorie restriction can be harmful - consult a healthcare professional
- For sustainable results, aim for gradual changes (0.5-1 kg per week)
- Focus on whole foods and balanced nutrition, not just calorie counting
- Adjust based on your progress and how you feel
- Consider consulting a registered dietitian for personalized advice
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