Calorie Calculator

Never eat at your BMR for weight loss—that would mean no calories burned from daily activities. Always use TDEE as your baseline. For weight loss: eat 300-500 calories below your TDEE to lose ~0.3-0.5 kg per week. Example: if TDEE is 2,500 cal, aim for 2,000-2,200 cal for sustainable loss. Going below 1,200 cal (women) or 1,500 cal (men) is not recommended as it causes muscle loss, nutrient deficiency, and metabolic slowdown. Combine calorie deficit with strength training to preserve muscle during weight loss.

This calculator uses the Mifflin-St Jeor equation, which is one of the most accurate methods for estimating calorie needs. However, it's still an estimate with typical accuracy of ±10-20%. Individual metabolism varies based on: (1) Genetics—some people naturally burn more/less, (2) Thyroid function and hormones, (3) Muscle mass—more muscle = more calories burned, (4) Medication side effects, (5) Previous dieting history, (6) Sleep and stress levels. Start with the calculator's recommendation, then monitor results for 2-3 weeks. If losing/gaining faster or slower than expected, adjust by 200-300 calories and retest.

If you're not losing weight after 2-3 weeks: (1) Verify accuracy—recheck measurements and food logging, (2) Check calorie counting—use a food scale, not just estimating, (3) Hidden calories—sauces, oils, drinks add up (4) Activity level—you may be less active than assumed, adjust downward, (5) Hormonal factors—thyroid, medications, menstrual cycle affect metabolism, (6) Metabolic adaptation—your body may have adapted to the calorie level, reduce by 200 more calories. Remember: weight fluctuates daily due to water, food, hormones. Look at 2-week averages, not daily changes. If no loss after 4 weeks at a reasonable deficit, consult healthcare provider.

Absolutely! The 30/40/30 split is a balanced starting point, but adjust based on your goals and preferences. High protein (35-40%) during weight loss helps preserve muscle and increases satiety. Low carb or keto (higher fat, lower carbs) works for some people but requires adaptation. Endurance athletes often do well with higher carbs (45-50%) for energy. Important: (1) Meet minimum protein (~1.6g per kg body weight), (2) Include essential fats (~0.8g per kg), (3) Fill remaining calories with carbs, (4) Experiment to find what works for your body and lifestyle. Track how you feel—energy, hunger, workouts, sleep quality—and adjust accordingly.

The activity multiplier already accounts for your average activity—use the same calorie target every day, regardless of exercise. If you have very different activity levels (sedentary some days, intense workouts others), choose the activity level matching most of your week. Don't add extra calories for workouts—that double counts and usually leads to not losing weight. Exception: very intense endurance athletes doing 2+ hour training should consider adding 100-200 calories on training days. Better approach: use consistent calorie goals and let your natural daily variation balance out over the week. The goal is consistency, not daily perfection.

Muscle Building (Bulking): Slight calorie surplus (300-500 above TDEE), higher carbs (40-45%) for workout energy, adequate protein (30%) and fats (20-25%). Train with progressively heavier weights. Fat Loss (Cutting): Calorie deficit (300-500 below TDEE), higher protein (35-40%) to preserve muscle, moderate carbs (35-40%), fats (20-30%). Maintain strength training. Body Recomposition: Maintenance calories, prioritize protein (35-40%), distribute remaining calories 35-40% carbs, 20-25% fats. Requires patience but builds muscle while losing fat. Most sustainable approach long-term—forget fast bulk/cut cycles, aim for gradual improvements.

This calculator works for most people but has limitations: Athletes: May be underestimated if training is very intense (choose "Extra Active" or add 200-300 calories). Elderly (65+): May need adjustment for slower metabolism; monitor and adjust based on results. Pregnant/Nursing: Calorie needs increase; requires medical supervision and adjustment by healthcare provider. Medical Conditions: PCOS, thyroid disorders, diabetes require individualized planning with healthcare provider. Sedentary Jobs + Intense Workouts: Choose moderate/very active based on total weekly activity. When in doubt, use the calculator as a starting estimate, monitor results for 3-4 weeks, then consult a registered dietitian for personalized guidance.