Calorie Calculator
Calculate your daily calorie needs based on your age, weight, height, and activity level.
Understanding Calories & Nutrition
A calorie is a unit of energy that your body gets from the food you eat. Understanding your daily caloric needs is essential for maintaining, losing, or gaining weight in a healthy way.
Macronutrients
Protein (4 kcal/g)
Essential for muscle building and repair
Carbohydrates (4 kcal/g)
Primary energy source for the body
Fats (9 kcal/g)
Important for hormone production and nutrient absorption
Activity Levels Explained
Sedentary: Office job, little exercise
Light: Light exercise 1-3 times/week
Moderate: Moderate exercise 3-5 times/week
Active: Hard exercise 6-7 times/week
Very Active: Hard daily exercise or physical job
Weight Management Principles
Weight Loss
- • Create calorie deficit
- • High protein intake
- • Regular exercise
- • Adequate sleep
Maintenance
- • Balance intake/output
- • Consistent eating
- • Regular monitoring
- • Active lifestyle
Weight Gain
- • Calorie surplus
- • Strength training
- • Frequent meals
- • Quality nutrition
Healthy Eating Tips
- Eat plenty of fruits and vegetables
- Choose whole grains over refined
- Include healthy fats in diet
- Stay hydrated throughout day
Common Mistakes
- ×Drastically cutting calories
- ×Ignoring portion sizes
- ×Skipping meals regularly
- ×Not tracking food intake