Calorie Calculator

Calculate your daily calorie needs for weight loss, maintenance, or muscle gain

Calculate Your Calorie Needs

Based on your personal metrics and fitness goals

Gender Male Female

Age

years

15 80

Weight

kg

30kg 200kg

Height

cm

100cm 220cm

Activity Level

Sedentary

Little or no exercise

1.2

Lightly Active

Light exercise 1-3 days/week

1.375

Moderately Active

Moderate exercise 3-5 days/week

1.55

Very Active

Hard exercise 6-7 days/week

1.725

Extremely Active

Very hard exercise, physical job

1.9

Your Goal

Lose Weight

Maintain Weight

Gain Weight

Your Daily Calorie Needs

0

Calories/Day

Weight Loss

To lose approximately 0.5kg (1lb) per week

-500 calories/day

Recommended Macronutrients

Protein (30%) Carbs (40%) Fat (30%)

0g 0g 0g

Nutrition Tips

• Drink plenty of water throughout the day
• Include protein in every meal
• Eat plenty of fruits and vegetables
• Choose whole grains over refined carbs
• Limit processed foods and added sugars

Weight Projection

Now 1 Month 2 Months 3 Months 6 Months