Calorie Calculator
About Calorie Calculator
Determine your daily calories with precision. Select Metric or Imperial units, enter gender, age, height, and weight, and optionally provide body fat percentage for advanced accuracy. Choose your activity level and preferred equation (Mifflin‑St Jeor, Harris‑Benedict, or Katch‑McArdle) to calculate BMR and TDEE. Set a goal—maintain, lose, or gain—and get tailored calorie targets to guide nutrition plans. It’s fast, science‑based, and privacy‑friendly, delivering clear results and practical ranges that adapt to your inputs.
📝 How to Use Calorie Calculator
- Enter your Age, Gender, Height, and Weight.
- Select your Activity Level honestly.
- (Optional) Enter Body Fat % for the Katch-McArdle formula.
- Choose your Weight Goal (Lose, Maintain, or Gain).
- Click Calculate to see your Daily Calories, Macros, and Zig-Zag Plan.
❓ Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to keep organs functioning. TDEE (Total Daily Energy Expenditure) is your BMR plus the calories burned through daily movement and exercise. TDEE is the number you need to eat to maintain your current weight.
Which formula should I use?
The Mifflin-St Jeor formula is widely considered the most accurate for the general population and is our default. If you know your exact body fat percentage, the Katch-McArdle formula can be more precise as it accounts for lean body mass.
What is the Zig-Zag Diet (Calorie Cycling)?
Zig-Zag dieting involves varying your daily calorie intake (having high and low days) while averaging your target calories over the week. This can help prevent your metabolism from adapting to a fixed calorie deficit (metabolic adaptation) and may help break weight loss plateaus.
How much protein should I eat?
For general health, 0.8g per kg of body weight is sufficient. However, for weight loss or muscle gain, higher intakes (1.6g to 2.2g per kg) are often recommended to preserve lean muscle mass. Our calculator provides 'Balanced', 'High Protein', and 'Low Carb' options.
Is it safe to lose 1kg (2.2lbs) per week?
Losing 0.5kg to 1kg per week is generally considered safe and sustainable. Losing weight faster than this can lead to muscle loss, nutrient deficiencies, and gallstones. Always consult a doctor before starting an aggressive weight loss plan.
Why am I not losing weight on my calorie deficit?
Common reasons include: underestimating calorie intake (not tracking sauces/oils), overestimating exercise calories burned, water retention masking fat loss, or metabolic adaptation. Try weighing your food for accuracy and consider a Zig-Zag approach.