Calorie Calculator
Calculate daily calorie needs for maintenance, weight loss, or bulking.
Your Details
Daily Calories
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.
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
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
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