Professional Calorie Calculator
Calculate your daily calorie needs for weight loss, maintenance, or muscle gain with personalized macronutrient breakdown
Calorie Calculator
Ready to Calculate
Enter your details to calculate your daily calorie needs and get personalized nutrition recommendations.
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How to Use the Calorie Calculator
Enter Personal Information
Input your height, weight, age, and gender for accurate BMR calculation using the scientifically-proven Mifflin-St Jeor equation.
Select Activity Level
Choose your daily activity level from sedentary to extra active to calculate your Total Daily Energy Expenditure (TDEE).
Set Fitness Goal
Select your primary goal: weight maintenance, fat loss, or muscle gain to receive personalized calorie recommendations.
Analyze Results & Macros
Review your BMR, TDEE, target calories, and detailed macronutrient breakdown with protein, carbs, and fat recommendations.
Track History
Save and compare previous calculations to monitor progress and adjust your nutrition plan over time.
Share & Export Data
Share results with trainers or nutrition professionals, and export calculation history as CSV for deeper analysis.
Expert Nutrition & Calorie Tips
Apply the 80% rule: only use 80% of maximum calorie capacity to create safety buffer for sustainable weight loss
Follow protein formula: 1g protein/lb body weight to maintain muscle mass and satiety
Split meals: 4-6 smaller meals/day instead of 3 large ones to optimize metabolism and blood sugar control
Hydrate smart: drink 35ml water/kg body weight + extra 500-750ml for each hour of exercise
Time carbs: consume 70% of carbs around workout times to maximize performance and recovery
Healthy fats: 25-35% total calories from omega-3, monounsaturated sources to support hormones and heart health
Track trends: weekly weigh-ins at same time, not daily, to avoid water weight fluctuations
Diet breaks: take 10-14 days at maintenance calories after 8-12 weeks of deficit to reset leptin hormones