Calorie Calculator
Calculate your daily calorie needs for weight loss, maintenance, or weight gain
Your Information
Basal Metabolic Rate
0 cal/day
Calories burned at rest
Maintenance Calories
0
Calories to maintain current weight
Weight Loss Goals
Mild Loss
0.5 lb/week
Moderate Loss
1 lb/week
Extreme Loss
2 lb/week
Weight Gain Goals
Mild Gain
0.5 lb/week
Moderate Gain
1 lb/week
Extreme Gain
2 lb/week
Understanding Your Calorie Needs
How It Works
BMR (Basal Metabolic Rate): The calories your body burns at rest to maintain vital functions like breathing, circulation, and cell production.
TDEE (Maintenance Calories): Your BMR multiplied by your activity level. This is how many calories you burn daily including all activities.
Calorie Deficit: Eating fewer calories than your TDEE to lose weight. A 500-calorie deficit typically results in 1 lb weight loss per week.
Calorie Surplus: Eating more calories than your TDEE to gain weight. A 500-calorie surplus typically results in 1 lb weight gain per week.
Weight Loss Tips
- •Start with a moderate deficit (500 calories) for sustainable results
- •Aim for 1-2 lbs of weight loss per week maximum
- •Track your food intake for at least 2 weeks before adjusting
- •Combine calorie deficit with strength training to preserve muscle
- •Don't go below 1200 calories/day (women) or 1500 (men) without medical supervision
The 3,500 Calorie Rule
One pound of body fat contains approximately 3,500 calories. This means:
- • A daily deficit of 500 calories = 3,500 calories per week = 1 lb lost
- • A daily deficit of 250 calories = 1,750 calories per week = 0.5 lb lost
- • A daily surplus of 500 calories = 3,500 calories per week = 1 lb gained
Important Reminders
✓ Individual variation: These are estimates. Monitor your progress and adjust as needed.
✓ Quality matters: Focus on nutrient-dense whole foods, not just calorie counting.
✓ Stay hydrated: Sometimes thirst is mistaken for hunger.
✓ Be patient: Healthy weight loss takes time. Aim for slow, steady progress.
✓ Track accurately: Use a food scale and tracking app for best results.
✓ Consult professionals: For medical conditions, work with a doctor or registered dietitian.
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