What is the calorie calculator?
A calorie calculator estimates how many calories you should eat each day based on your body size, age, sex, activity level, and goal. Generic calorie advice like '2,000 kcal/day' ignores individual differences — this calculator gives you a number based on your actual physiology.
Formula used
How to use this calculator
- Enter weight (kg), height (cm), and age
- Select your sex
- Select activity level
- Select your goal (lose / maintain / gain)
- Click Calculate — see daily calorie target with protein and carb targets
Example
Example 1 — Weight loss:
Divya: 68 kg, 162 cm, 32 years, female, lightly active, goal: lose weight
BMR = 10×68 + 6.25×162 − 5×32 − 161 = 1,440 kcal
TDEE = 1,440 × 1.375 = 1,980 kcal
Weight loss target = 1,980 − 500 = 1,480 kcal/day → lose ~0.5 kg/week
Example 2 — Muscle gain:
Arjun: 72 kg, 176 cm, 24 years, male, very active, goal: gain
BMR = 10×72 + 6.25×176 − 5×24 + 5 = 1,825 kcal
TDEE = 1,825 × 1.725 = 3,148 kcal
Muscle gain target = 3,148 + 300 = 3,448 kcal/day
Daily macronutrient targets (at 2,000 kcal):
| Macro | % of calories | Grams at 2000 kcal |
|---|---|---|
| Protein (4 kcal/g) | 30% | 150g |
| Carbohydrates (4 kcal/g) | 45% | 225g |
| Fats (9 kcal/g) | 25% | 56g |