Estimate how many calories you need per day to maintain, lose, or gain weight.
Calories are the fuel your body uses to survive, move, think, and perform everyday activities. This Calorie Calculator helps you estimate how many calories your body needs daily — whether your goal is to maintain weight, lose fat, or gain muscle.
Your BMR represents the number of calories your body burns at complete rest. This includes essential functions like breathing, circulation, cell repair, and temperature regulation.
Even if you stayed in bed all day, your body would still burn calories — that energy demand is your BMR.
Considered the most reliable formula for estimating BMR for the general population.
Katch-McArdle focuses on lean body mass, making it more precise for athletic or lean individuals.
Roughly, 3,500 calories ≈ 1 pound (0.45 kg) of fat. Creating a daily deficit of about 500 calories may lead to a weight loss of around 1 pound per week.
Remember, weight can fluctuate daily due to water retention, so weekly averages are more reliable than daily numbers.
Zigzag calorie cycling alternates high-calorie and low-calorie days to prevent metabolic slowdown and weight-loss plateaus.
This flexible approach helps you enjoy social events while still maintaining a weekly calorie deficit.
While calories determine weight change, food quality matters. Whole foods like vegetables, fruits, lean proteins, and whole grains provide better satiety and nutrition than highly processed foods.
No. It’s an estimate based on averages. Your real needs may vary slightly.
Generally, women should not go below 1,200 calories and men below 1,500 unless supervised by a medical professional.
Yes. Liquid calories (sodas, juices, alcohol) often add up quickly and provide low satiety.
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