Your daily caloric needs for maintaining your weight are approximately _____ calories.

Click the "Calculate Now" button to see the amounts of macronutrients (protein, carbohydrates, and fats) you need for a balanced diet, based on your daily caloric needs.

The calorie calculator gives an estimate, not an exact number, as many factors can affect daily calorie needs beyond the input data (age, gender, height, weight, and activity level). To maintain, gain, or lose weight, adjust your diet and activity accordingly.

The Macronutrient Chart shows the main macronutrients (carbs, proteins, and fats) needed daily based on the calorie calculator's results, for a balanced diet. These are not all the macronutrients your body needs.

Both the calorie and macronutrient data on this page are estimates based on various guidelines. Consult a healthcare professional before making significant changes to your diet or exercise routine to avoid health risks.

• Basal Metabolic Rate (BMR) and Calorie Needs
  • BMR: Energy needed each day at rest for basic functions like breathing and circulation.
  • Calories/day: Calculated as BMR multiplied by the activity level factor.
  • Activity Level Factor: Ranges from 1.2 to 1.95, based on exercise levels.
• Weight Management
  • Diet and Exercise: Essential for losing or gaining weight.
  • Nutrient Intake: Maintain essential nutrients and fiber to avoid health issues.
  • Regular Meals: Eat at consistent times to keep metabolism steady.
  • Hydration: Drink plenty of water throughout the day.
  • Professional Advice: Consult with a healthcare professional or dietitian to ensure your meal plan meets your nutritional needs and health goals.
• Weight Loss
  • Weight Loss Rate: Losing more than 1-2 pounds per week can lead to muscle loss, affecting metabolism and health.
  • Fat vs. Muscle: Focus on losing fat, not muscle. A high Diet Efficiency (Fat Burn Ratio) is crucial for a healthy metabolism.
  • Total Weight Loss: Not a good measure of diet quality. Aim for fat loss with a balanced, protein-rich, nutrient-rich, and low empty-calorie diet, combined with regular exercise.
  • Macronutrient Sources: Main sources are carbohydrates, proteins, and fats. Vegetables, fruits, and lean meats promote better health and sustainable weight loss.
  • Calories from Drinks: Often empty calories, comprising about 21% of a typical diet.
• Weight Gain
  • Healthy Weight Gain: Focus on nutrient-dense, high-calorie foods like nuts, seeds, avocados, and whole grains.
  • Strength Training: Build muscle mass through strength exercises.
  • Healthy Fats: Include fats from olive oil, nuts, and avocados.
  • Protein Intake: Ensure adequate protein for muscle growth.
  • Avoid Empty Calories: Choose nutrient-rich foods over sugary snacks and drinks.
• Calorie Density and Quality
  • High-Calorie Foods: High calories relative to serving size.
  • Low-Calorie Foods: Fewer calories relative to serving size.
  • Empty Calories: Lack essential nutrients. Focus on calorie quality, not just quantity.
  • Calorie Density vs. Calorie Quality: Calorie density is calories per serving size; calorie quality is the nutritional value. Both are important for a healthy diet.
• Meal Plan
  • Definition: A detailed guide outlining meals and snacks over a specific period, usually a week, to ensure balanced nutrients and calories for health and fitness goals.