Calorie Calculator

Calculate your daily caloric needs based on your BMR (Basal Metabolic Rate) and activity level. Get personalized recommendations for weight loss, maintenance, or gain.

Age

Gender

Weight (kg)

Height (cm)

Body Fat % (optional)

Activity Level

Office job and no exercise

BMR vs TDEE

BMR (Basal Metabolic Rate) is the number of calories your body burns at rest. TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned through daily activities and exercise.

Weight Goals

For healthy weight change, aim for 0.5-1kg per week. This requires a daily calorie deficit or surplus of 500-1000 calories. Extreme changes are not recommended.

Macronutrient Balance

Recommended daily intake:

Protein: 10-35% of calories
Carbohydrates: 45-65% of calories
Fat: 20-35% of calories