Calorie Calculator

BMR (Basal Metabolic Rate)
1618 cal/day
TDEE (Daily Calories)
2507 cal/day
For Weight Loss (-500 cal)
2007 cal/day
For Weight Gain (+500 cal)
3007 cal/day

Understanding Daily Calories

Your daily calorie requirement is the amount of energy you need to maintain your current weight based on your metabolism and activity level. Finding this number is the first step in weight management.

Energy Balance Principle

Calculated by multiplying your BMR by an Activity Multiplier (1.2 for sedentary to 1.9 for extra active). This gives your maintenance calories. Subtracting 500-1000 calories creates weight loss; adding them creates weight gain.

Frequently Asked Questions

One pound of body fat is roughly equivalent to 3,500 calories. Creating a 500-calorie daily deficit typically leads to about 1 pound of weight loss per week.
Weight is primarily governed by calorie balance, but health is governed by nutrient density. Both matter for long-term body composition and well-being.

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