Calorie Calculator
Calculate daily calorie needs for weight loss, maintenance, or muscle gain.
Calorie recommendations are estimates. Individual needs vary based on genetics, health conditions, and other factors. Consult a registered dietitian for personalised nutrition advice.
Daily Calories
Protein
Carbs
Fat
How It Works
Enter age, gender, weight, height, and activity level. Select your goal (lose weight, maintain, or gain muscle) to get personalised daily calorie and macronutrient targets.
**Calorie Calculator — Personalised Daily Calorie Targets**
Calories are units of energy. Understanding how many calories you need each day is the foundation of any nutrition plan, whether you aim to lose weight, maintain your current physique, or build muscle.
**How Calories Work**
Body weight changes when there's a sustained caloric imbalance:
- **Caloric deficit** (eating less than you burn) → weight loss
- **Caloric surplus** (eating more than you burn) → weight gain
- **Caloric balance** (eating what you burn) → weight maintenance
One kilogram of body fat contains approximately 7,700 kcal. A daily deficit of 550 kcal leads to roughly 0.5 kg weight loss per week.
**Daily Calorie Recommendations**
Based on TDEE (Total Daily Energy Expenditure):
- **Weight Loss (moderate):** TDEE – 500 kcal
- **Weight Loss (aggressive):** TDEE – 750 kcal
- **Maintenance:** TDEE
- **Lean Muscle Gain:** TDEE + 250 kcal
- **Muscle Bulk:** TDEE + 500 kcal
**Macronutrient Breakdown**
The calculator also provides macro targets based on your goal:
*Weight Loss:*
- Protein: 2g per kg body weight (preserve muscle)
- Fat: 0.8g per kg body weight
- Carbohydrates: remaining calories
*Muscle Gain:*
- Protein: 1.6–2.2g per kg body weight
- Fat: 25–30% of total calories
- Carbohydrates: remaining calories
**Calories by Food Group (per 100g)**
- Protein: 4 kcal/g
- Carbohydrates: 4 kcal/g
- Fats: 9 kcal/g
- Alcohol: 7 kcal/g (empty calories)
**Why Calorie Counting Has Limits**
Calorie counts on food labels have a ±20% margin of error. Cooking method affects calorie availability. Individual metabolic variation means two people eating the same diet will have different results. Use calories as a guide, not a precise science.