🍎 Calorie Calculator

Understanding Your Daily Calorie Needs

Knowing your daily calorie requirements is essential for achieving your health and fitness goals. Whether you want to lose weight, maintain your current weight, or gain muscle, this calculator helps you determine exactly how many calories you should consume each day based on your unique body composition and activity level.

Key Metrics Explained

• BMR (Basal Metabolic Rate): The minimum number of calories your body needs to function at rest. This accounts for 60-75% of your total daily calorie burn.
• TDEE (Total Daily Energy Expenditure): Your total daily calorie burn including all activities. This is your maintenance calorie level.
• Goal Calories: Your target daily intake based on your weight goal (loss, maintenance, or gain).

Weight Loss Strategies

For sustainable weight loss, aim for a calorie deficit of 500-1000 calories per day, which typically results in 1-2 pounds of weight loss per week. Aggressive deficits (2+ lbs/week) may lead to muscle loss and metabolic slowdown. Our calculator provides options for different weight loss speeds to help you choose a sustainable approach.

Weight Gain Strategies

For healthy weight gain, aim for a surplus of 250-500 calories per day. This typically results in 0.5-1 pound of gain per week, with most of the weight being muscle if combined with strength training. Gradual gains are more sustainable and healthier than rapid weight gain.

Activity Level Guide

• Sedentary: Little to no exercise, desk job
• Lightly Active: Light exercise 1-3 days per week
• Moderately Active: Moderate exercise 3-5 days per week
• Very Active: Hard exercise 6-7 days per week
• Extremely Active: Very hard exercise, physical job, or training twice daily

Remember: These calculations are estimates. Individual metabolism varies, so monitor your progress and adjust as needed. For personalized nutrition plans, consider consulting with a registered dietitian or nutritionist.