Calorie Calculator
Estimate your daily caloric needs based on your activity level, goals, and body composition.
ℹ️ Calorie Needs Explained
How Calories Work
Your Total Daily Energy Expenditure (TDEE) combines your Basal Metabolic Rate (BMR) with activity calories. Adjusting intake relative to TDEE drives weight changes.
Macronutrient Distribution:
| Goal | Protein | Carbs | Fats |
|---|---|---|---|
| Weight Loss | 30-35% | 30-40% | 25-35% |
| Maintenance | 25-30% | 40-50% | 25-30% |
| Muscle Gain | 25-35% | 45-55% | 15-25% |
Activity Multipliers:
- Sedentary: BMR × 1.2 (office job, little exercise)
- Light Activity: BMR × 1.375 (light exercise 1-3 days/week)
- Moderate: BMR × 1.55 (moderate exercise 3-5 days/week)
- Very Active: BMR × 1.725 (hard exercise 6-7 days/week)
- Athlete: BMR × 1.9 (training 2x/day + physical job)
Note: These estimates assume average metabolism. For personalized plans, consult a dietitian.
