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Calorie Calculator
Estimate your daily calorie needs to maintain your current weight. First, calculate your BMR with our BMR calculator, then use that value here.
About This Tool
This calculator helps you estimate your Total Daily Energy Expenditure (TDEE) — the number of calories you burn per day based on your Basal Metabolic Rate (BMR) and activity level. Knowing your maintenance calories is crucial for creating a diet plan to lose, gain, or maintain weight.
How to Use This Tool
- First, use our BMR Calculator to find your Basal Metabolic Rate.
- Enter your BMR value into the input field above.
- Select your daily activity level from the dropdown menu.
- Click "Calculate Daily Calories" to find out how many calories you need to maintain your current weight.
Frequently Asked Questions
How many calories should I eat to lose weight?+
To lose weight, you need to consume fewer calories than your maintenance level. A common and safe approach is to create a deficit of 300-500 calories per day from your calculated maintenance calories. For example, if your maintenance is 2000 calories, eating 1500-1700 calories per day will lead to gradual weight loss.
What about gaining weight or muscle?+
To gain weight or build muscle, you need to be in a calorie surplus. A good starting point is to add 300-500 calories to your daily maintenance number. Ensure you are also consuming adequate protein and engaging in resistance training to promote muscle growth rather than just fat gain.
Should I recalculate my calorie needs regularly?+
Yes, it's a good idea to recalculate your BMR and daily calorie needs every few months, especially if you have experienced significant changes in your weight, activity level, or body composition. As your body changes, so do your energy requirements.