Calorie Calculator - Daily Calorie Intake for Weight Goals

How to Use the Calorie Calculator

1. Enter your stats — age, weight, height, and gender
2. Select activity level — from sedentary (little exercise) to very active (intense daily exercise)
3. Choose your goal — lose weight, maintain, or gain weight
4. Select goal pace — lose 0.5 lb/week, 1 lb/week, or more aggressive targets
5. Get your numbers — daily calorie target plus macronutrient breakdown in grams

Understand exactly how many calories you need daily and how to split them between protein, carbs, and fat. All data stays in your browser.

Features

• Mifflin-St Jeor BMR — science-based calculation
• Weight goals — lose 0.5/1 lb per week, maintain, or gain
• Macronutrient breakdown — protein, carbs, fat in grams
• Dual units — imperial and metric
• Visual pie chart — see your macro split

Use Cases

• Weight loss planning — calculate the calorie deficit needed to lose 10 lbs over 10 weeks
• Muscle building — determine the surplus needed to build muscle while minimizing fat gain
• Meal prep — plan daily meals around your specific macro targets (e.g., 150g protein, 200g carbs)
• Dietary adjustment — recalculate needs after significant weight loss or gain
• Fitness competition prep — structure a cut phase with precise calorie and macro targets

FAQ

How many calories should I eat to lose weight?

A deficit of 300-500 calories below maintenance typically results in 0.5-1 lb of weight loss per week. The calculator adjusts your target based on your goal pace — choose a smaller deficit for sustainable loss or a larger one for faster results.

What are macronutrients?

Macronutrients are protein, carbohydrates, and fat. Protein and carbs provide 4 calories per gram, fat provides 9 calories per gram. The calculator splits your daily calories into these three categories based on your goals.

How do I track my macros?

Use a food tracking app or read nutrition labels. Weigh your food with a kitchen scale for accuracy. Focus on hitting your protein target first, then adjust carbs and fat to stay within your calorie goal.

Should I eat back exercise calories?

Generally, no. Activity levels in the calculator already account for your typical movement. Eating back exercise calories often eliminates the deficit needed for weight loss.

Is this calculator suitable for pregnant or breastfeeding women?

The calculator uses general formulas. Pregnancy and breastfeeding increase calorie needs significantly. Consult your healthcare provider for personalized recommendations during these periods.

Tips

• Protein is the most important macro to hit — aim for at least 0.8-1g per pound of body weight
• Weigh and log your food for at least 2 weeks to understand your actual eating patterns
• Recalculate every 10-15 lbs of weight change, as your calorie needs decrease as you lose weight
• Use the pie chart visualization to quickly check if your daily meal plan matches your target macro split