Calorie Needs Calculator
Calculate your daily calorie requirements based on your goals and activity level
Personal Information
years
%
Sedentary
Little or no exercise
Lightly Active
Light exercise 1-3 days/week
Moderately Active
Moderate exercise 3-5 days/week
Very Active
Hard exercise 6-7 days/week
Extremely Active
Very hard exercise & physical job
Your Results
Daily Calorie Needs
2,250
To maintain weight
Calorie Breakdown
Basal Metabolic Rate (BMR)
1,650 kcal
Calories burned at complete rest
Activity Calories
600 kcal
Calories burned through activity
Macronutrient Distribution
Protein:
140g (25%)
Carbohydrates:
225g (40%)
Fat:
62g (25%)
Fiber:
30g
Goal Timeline
Weekly Change:
-1 lb
Monthly Change:
-4.3 lb
3-Month Projection:
-13 lb
6-Month Projection:
-26 lb
Meal Planning
Breakfast:
450 kcal
Lunch:
675 kcal
Dinner:
675 kcal
Snacks:
450 kcal
Nutrition & Fitness Tips
Exercise
- • Combine cardio and strength training
- • Aim for 150 mins moderate exercise/week
- • Include rest days for recovery
- • Stay consistent with your routine
Nutrition
- • Eat protein with every meal
- • Choose complex carbs over simple
- • Include healthy fats daily
- • Stay hydrated with water
Recovery
- • Get 7-9 hours of sleep nightly
- • Manage stress levels
- • Listen to your body’s signals
- • Stay consistent with meal times
Tracking
- • Use a food diary or app
- • Weigh yourself weekly, not daily
- • Take progress photos monthly
- • Adjust based on results
Health Indicators
22.5
BMI
Healthy Range
1,650
BMR
Base Metabolism
2,250
TDEE
Total Daily Expenditure
2.1
Water
Liters per day