Daily Calorie Calculator

Estimate calories for weight loss, muscle gain, or maintenance

Calorie Needs Calculator

kg

Calories for Different Goals

  • Weight Maintenance: kcal/day
  • Weight Loss: kcal/day
  • Weight Gain: kcal/day

Daily Macronutrients (40/30/30)

Carbs (40%) 0g
Protein (30%) 0g
Fats (30%) 0g

How Calorie Intake Works

Your calorie needs depend on your Basal Metabolic Rate (BMR) and physical activity. We use the Mifflin-St Jeor equation, considered the most accurate for estimating daily energy needs.

Frequently Asked Questions (Calorie Intake)

What are daily calorie needs?

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Daily calorie needs represent the amount of energy your body requires to maintain weight based on BMR and physical activity level.

How many calories should I eat to lose weight?

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For healthy weight loss, most people aim to consume 300–500 calories less than their daily maintenance needs.

How many calories are needed for muscle gain?

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Muscle gain typically requires a calorie surplus of 300–500 calories above maintenance, along with adequate protein intake and strength training.

Are calorie calculators accurate?

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Calorie calculators provide estimates based on formulas. Individual metabolism, body composition, and lifestyle may affect accuracy.

Should I track calories daily?

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Tracking calories can help with awareness and goal setting, but long-term success depends on consistency and healthy habits.

Your calorie needs depend on BMR and Body Mass Index (BMI).

Calories intake Guide