Daily Calorie Calculator

Find your ideal calorie intake based on your goals

Male
Female
Lose Weight
Maintain Weight
Gain Weight

Your Daily Calories

2,350
1,850
Weight Loss
2,350
Maintenance
2,850
Weight Gain

Calculation Details

Basal Metabolic Rate (BMR):
1,750 calories/day
Activity Multiplier:
x 1.375 (Lightly Active)
Maintenance Calories:
2,350 calories/day
Selected Goal:
Maintain current weight

Macro Nutrient Breakdown

Nutrient Daily Amount Calories Percentage
Protein 118g 470 cal 20%
Carbohydrates 294g 1,175 cal 50%
Fats 78g 705 cal 30%

Nutrition Tips

  • Focus on whole foods like fruits, vegetables, lean proteins, and whole grains.
  • Stay hydrated by drinking plenty of water throughout the day.
  • Distribute your calorie intake evenly throughout the day.
  • Include protein with each meal to help maintain muscle mass.
  • Adjust your intake if you’re not seeing desired results after 2-3 weeks.

This calculator provides estimates based on formulas such as the Mifflin-St Jeor equation. Individual needs may vary. Consult with a healthcare professional or registered dietitian for personalized advice.