Calorie Calculator
Estimate daily calories for your goal.
0
Calories / Day
Why Calories Matter
A calorie is a unit of energy. Your body needs a certain number of calories every day just to function — for breathing, circulation, and cell repair. Any calories consumed beyond what your body needs for energy are stored as fat, while consuming fewer calories than needed causes your body to burn stored fat for energy. This is the foundation of weight management.
How to Use This Calculator
- Enter your age, weight (kg), height (cm), and gender.
- Select your activity level.
- Click "Calculate Calories" to see your daily calorie needs.
Calorie Targets by Goal
| Goal | Adjust Daily Calories By |
|---|---|
| Lose weight (slow) | Subtract 250–300 calories |
| Lose weight (moderate) | Subtract 500 calories |
| Maintain current weight | Eat at your calculated level |
| Gain muscle | Add 200–300 calories |
Tips for Managing Calorie Intake
- Focus on whole foods — vegetables, lean proteins, whole grains, and healthy fats fill you up with fewer calories.
- Avoid liquid calories from sugary drinks, juice, and alcohol.
- Eat slowly and mindfully — it takes 15–20 minutes for your brain to register fullness.
- Never drop below 1200 calories/day (women) or 1500 calories/day (men) without medical supervision.
💡 Tip: A deficit of 500 calories per day leads to approximately 0.5 kg (1 lb) of fat loss per week — a safe and sustainable pace for most people.
⚠️ For informational purposes only. Not medical or nutritional advice.