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Calorie Calculator

Calculate daily calorie needs for weight loss, maintenance, or gain. Macro breakdown with meal distribution.

Weight Loss

2,023

cal/day

Maintain

2,523

cal/day

Weight Gain

3,023

cal/day

Macro Breakdown

2,523cal/day
Protein (30%)189g
Carbs (40%)252g
Fat (30%)84g

Meal Distribution

Breakfast (25%)

631

cal

Lunch (35%)

883

cal

Snacks (10%)

252

cal

Dinner (30%)

757

cal

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Frequently Asked Questions

How does the calorie calculator work?+
It estimates your daily calorie needs based on your age, gender, weight, height, and activity level using standard formulas like Mifflin-St Jeor.
How many calories do I need per day?+
It varies by individual. Most adults need between 1,600 to 3,000 calories per day depending on age, gender, and activity level.
Can I use this for weight loss?+
Yes. The calculator shows your maintenance calories. To lose weight, you typically need to eat 500 fewer calories per day to lose about 0.5 kg per week.