Calorie Calculator

Find out how many calories you need each day based on your age, size, and activity level.

Calorie Calculator

BMR

1,618 cal

Calories burned at complete rest

Maintenance

2,224 cal

Calories to maintain current weight

Daily Target

2,224 cal

Based on your selected goal

Macronutrient Ratio

Protein

30%

Carbs

40%

Fat

30%

Calorie Breakdown

Daily Macronutrient Targets

P

Protein

167g

668 calories

C

Carbs

222g

888 calories

F

Fat

74g

666 calories

What These Numbers Mean

These macronutrient targets are based on your calorie goal and selected ratio. Protein and carbs provide 4 calories per gram, while fat provides 9 calories per gram. Balancing your macros helps optimize nutrition, energy levels, and results.

Note: These calculations provide estimates based on standard formulas and may vary based on individual factors. Consult with a healthcare professional or registered dietitian before making significant changes to your diet, especially if you have any health conditions.

Understanding Calories & Metabolism

Calories are units of energy that fuel your body's functions. Understanding how your body uses calories is essential for achieving your health and fitness goals, whether you're looking to lose weight, gain muscle, or maintain your current physique.

The Three Components of Daily Energy Expenditure

Basal Metabolic Rate (BMR)

The calories your body needs to perform basic life-sustaining functions at rest – breathing, circulation, cell production, and brain function. BMR typically accounts for 60-70% of your total daily energy expenditure.

Physical Activity

Calories burned during both planned exercise and non-exercise activity (like walking, fidgeting, and daily tasks). Physical activity typically accounts for 15-30% of your daily energy expenditure and is the most variable component.

Thermic Effect of Food (TEF)

The energy required to digest, absorb, and process the nutrients in the food you eat. TEF accounts for about 10% of total energy expenditure and varies by macronutrient (protein has the highest thermic effect).

Calories and Weight Management

Weight management is governed by a simple but nuanced principle of energy balance:

  • Calorie Deficit: When you consume fewer calories than you burn, your body uses stored energy (primarily fat) for fuel, resulting in weight loss.
  • Calorie Maintenance: When calorie intake equals expenditure, weight remains stable.
  • Calorie Surplus: When you consume more calories than you burn, the excess is stored (as fat or, with proper stimulus like resistance training, partly as muscle), resulting in weight gain.

The widely accepted rule that 3,500 calories equals 1 pound (0.45 kg) of fat is an approximation. This means:

  • A daily deficit of 500 calories theoretically results in about 1 pound of weight loss per week
  • A daily surplus of 500 calories theoretically results in about 1 pound of weight gain per week

Note: In reality, metabolism adapts to changes in calorie intake, making long-term weight loss or gain more complex than this simple formula suggests.

The Role of Macronutrients

Beyond simply counting calories, understanding the role of different macronutrients (protein, carbohydrates, and fat) is crucial for optimizing body composition, performance, and health.

Protein (4 calories/gram)

  • Functions: Builds and repairs tissues, supports immune function, produces enzymes and hormones
  • Benefits: Highest satiety value, preserves lean mass during weight loss, highest thermic effect
  • Recommended intake: 0.8-1.2g per pound of body weight for active individuals
  • Sources: Meat, fish, eggs, dairy, legumes, tofu, tempeh

Carbohydrates (4 calories/gram)

  • Functions: Primary energy source, fuels brain function and high-intensity exercise
  • Benefits: Spares protein for tissue building, enhances exercise performance
  • Recommended intake: Varies widely (20-60% of calories) based on activity and goals
  • Sources: Whole grains, fruits, vegetables, legumes, tubers

Fats (9 calories/gram)

  • Functions: Hormone production, cell membrane structure, vitamin absorption
  • Benefits: Provides essential fatty acids, supports brain health, promotes satiety
  • Recommended intake: 20-35% of total calories (with emphasis on unsaturated fats)
  • Sources: Avocados, nuts, seeds, olive oil, fatty fish, eggs

Choosing the Right Macronutrient Ratio

Different macronutrient ratios can be optimal depending on your specific goals, preferences, and health considerations:

Diet TypeProteinCarbsFatBest For
Balanced30%40%30%All-purpose, maintenance, general health
High Protein40%40%20%Muscle building, athletic performance, satiety
Low Carb40%20%40%Insulin sensitivity, some cognitive benefits
Keto25%5%70%Therapeutic uses, specific metabolic conditions
Mediterranean25%50%25%Longevity, heart health, sustainability

Remember that no single ratio works best for everyone. Individual factors including genetics, activity level, age, health status, and personal preferences all play important roles in determining your optimal approach.

Strategies for Different Goals

Weight Loss Strategies

  • Create a moderate deficit: Aim for a 15-25% reduction from maintenance calories (often 250-750 calories per day)
  • Prioritize protein: Consume 0.8-1g of protein per pound of body weight to preserve lean mass
  • Fill up on fiber: Emphasize vegetables, fruits, and whole grains to promote satiety
  • Stay hydrated: Drink water before meals and throughout the day
  • Be patient and consistent: Sustainable weight loss typically occurs at a rate of 0.5-2 pounds per week
  • Implement diet breaks: Consider taking planned breaks at maintenance calories to combat metabolic adaptation

Muscle Building Strategies

  • Create a moderate surplus: Aim for 10-20% above maintenance calories (often 250-500 calories per day)
  • Optimize protein timing: Distribute protein intake evenly throughout the day (20-40g per meal)
  • Consider carb timing: Prioritize carbohydrates around workouts to fuel performance and recovery
  • Progressive overload: Pair nutritional strategy with structured resistance training
  • Monitor progress: Track body measurements and strength gains, not just scale weight
  • Implement lean gaining: Use smaller surpluses for longer periods to minimize fat gain

Maintenance Strategies (The Hardest Part)

Many people find maintaining their weight after reaching their goal to be the most challenging phase. Here are strategies that help with successful long-term maintenance:

  • Regular monitoring: Weigh yourself 1-2 times per week to catch small changes before they become large ones
  • Establish triggers for action: Set a 3-5 pound "buffer zone" that triggers a return to more careful tracking
  • Continue strength training: Maintaining muscle mass keeps metabolism higher and improves body composition
  • Find sustainable habits: Identify eating patterns you can maintain indefinitely, not just temporarily
  • Practice flexible restraint: Balance enjoyment of food with awareness of overall intake
  • Emphasize whole foods: Center your diet around minimally processed foods while allowing room for treats

Making It Work

Track your food for a while: Use an app like MyFitnessPal for at least a couple weeks to get a feel for portion sizes and where your calories are really coming from. You don't have to do it forever, but it's eye-opening at first.

Build meals around protein: Pick your protein first, then fill in the rest. Protein keeps you full longer and helps preserve muscle. A palm-sized portion of protein, some veggies, a serving of carbs, and a bit of fat is a solid template.

Plan for tough situations: Figure out ahead of time how you'll handle eating out, parties, holidays, and travel. Check menus before you go, eat a snack before events so you're not starving, and give yourself permission to enjoy things—just not all at once.

Check in weekly: Weigh yourself once a week (same day, same time), see how you feel, and adjust if needed. Don't freak out about daily fluctuations—look at the weekly trend.

Use the 80/20 rule: Eat mostly whole foods (lean proteins, vegetables, fruits, whole grains) 80% of the time, and don't sweat the other 20%. This keeps you sane and makes it sustainable long-term.

Common Mistakes

Overestimating your activity level: Most people think they're more active than they really are. If you work a desk job and hit the gym 3-4 times a week, you're probably "Moderately Active," not "Very Active." Fitness trackers also overestimate calorie burn by 15-25%. Start conservative and adjust based on results.

Underestimating how much you eat: People underestimate their intake by 20-30% on average. You forget the cooking oil (120 calories per tablespoon), you eyeball portions, you don't count the bites and tastes while cooking. Get a food scale and actually measure stuff, especially calorie-dense foods like nuts, oils, and cheese.

Cutting calories too hard: Bigger deficit doesn't mean faster results—it usually just backfires. A 1,000+ calorie deficit leads to muscle loss, messed-up hormones, and eventually binge eating. Stick to a 15-25% deficit (500-750 calories below maintenance) for sustainable results.

Freaking out when you hit a plateau: Your body adapts to calorie cuts within a few weeks. If weight loss stalls, the answer isn't to cut more—it's to take a diet break. Eat at maintenance for 1-2 weeks to reset your hormones, then go back to your deficit. This works better long-term than just starving yourself harder.

Common Questions

How accurate are calorie calculators?

Usually within 10-15%, which is pretty good for an estimate. But your metabolism is individual—genetics, hormones, and other factors all play a role. Use the calculator as a starting point, track your results for 2-4 weeks, and adjust from there.

Do I need to count calories forever to maintain my weight?

Not forever. After a few months of tracking, you'll develop a good sense of portion sizes and what meals look like. Most people eventually switch to tracking a few days per month just to make sure they're still on track, rather than counting every single day.

Why am I not losing weight in a calorie deficit?

A few common reasons: You're underreporting your food intake (most people do by 20-30%), water retention is masking fat loss (especially common when you start exercising or during hormonal fluctuations), your deficit is too aggressive and triggering metabolic adaptation, or there's a medical issue. Try weighing your food more carefully, tracking weekly weight averages instead of daily, and seeing a doctor if it persists.

Should I adjust my calories on workout days vs. rest days?

You can, but it's not necessary. For most people, keeping calories consistent daily is simpler. If you're more advanced, eating more carbs on training days can help performance. What really matters is your weekly average, not day-to-day fluctuations.

How should my calorie needs change as I age?

Your metabolism drops about 1-2% per decade after 20, mostly because people lose muscle as they age. Fight this by lifting weights and eating enough protein. You might need 50-100 fewer calories per decade, or you can just stay more active to maintain the same intake.

What's the difference between BMR, TDEE, and maintenance calories?

BMR is what you burn just lying in bed doing nothing. TDEE is your BMR plus all your activity (workouts, walking, fidgeting, digesting food). Maintenance calories equal your TDEE—the amount you eat to stay the same weight. BMR is usually about 60-70% of your TDEE if you're sedentary.

Should I eat back exercise calories if I'm trying to lose weight?

Depends on your calculation method. If you used TDEE (which already includes exercise), don't eat them back. If you calculated from BMR and are adding activity, you can eat back 50-75% to account for overestimates. Fitness trackers usually overestimate burn, so eating back all your exercise calories often prevents weight loss.

How do I know if my calorie target is too low?

Warning signs: losing more than 2 pounds a week consistently, constant hunger, fatigue, mood swings, hair loss, irregular periods, getting sick often, losing strength, obsessing about food. A sustainable deficit is 15-25% below maintenance. If you're experiencing several of these, eat more and maybe see a doctor.

Can I eat whatever I want as long as I stay within my calorie limit?

Technically yes for weight loss, but you'll feel terrible. 1,500 calories of junk food will leave you starving and sluggish compared to 1,500 calories of real food. Stick to the 80/20 rule: eat mostly whole foods, but don't stress about treats 20% of the time. This keeps you sane and healthy.

How long should I stay in a calorie deficit?

Usually 8-16 weeks max before taking a diet break. Every 6-12 weeks, eat at maintenance for 1-2 weeks to reset your hormones and metabolism. The leaner you get, the more often you need breaks. This works way better long-term than just dieting for months straight.

Do cheat meals or refeed days help with weight loss?

Strategic refeed days (planned high-carb days) can help psychologically and with hormones, but most "cheat meals" just blow your weekly deficit. If you want to try refeeds, plan them as structured high-carb days, not all-you-can-eat binges. Most people do better with consistent moderate deficits and planned diet breaks every 6-12 weeks.

How do medical conditions affect calorie needs?

They can have a big impact. Hypothyroidism can drop your metabolism by 5-15%, while hyperthyroidism raises it. PCOS, insulin resistance, certain medications, sleep disorders, and chronic stress all mess with metabolism and hunger. If you have any medical conditions, work with your doctor on managing your calories.

What's the best way to transition from weight loss to maintenance?

Add back 100-150 calories per week until you hit your maintenance level, rather than jumping straight up. This "reverse dieting" helps prevent rapid regain. Keep tracking initially, then switch to intuitive eating once you've maintained for 2-3 months. Expect 2-5 pounds of water weight gain from glycogen refilling—that's normal.

Related Calculators

BMI Calculator

Calculate your Body Mass Index and determine if you're at a healthy weight for your height.

Macro Calculator

Get detailed macronutrient recommendations based on your body composition and specific goals.

TDEE Calculator

Calculate your Total Daily Energy Expenditure with detailed activity level adjustments.

Disclaimer: This calorie calculator provides estimates based on standard formulas and may not account for all individual variations. The information provided is for educational purposes only and should not be considered medical advice. Always consult with healthcare professionals before making significant changes to your diet, especially if you have existing health conditions.