Calorie Calculator

Calculate your daily calorie needs for weight loss, maintenance, or weight gain based on your activity level.

Maintenance = BMR x Activity Level; Loss = Maintenance - 500; Gain = Maintenance + 500
30yo male, 180 lbs, 5'10 inches, moderate activity: BMR = 1,794, TDEE = 2,780, Weight loss = 2,280 cal/day, Weight gain = 3,280 cal/day

How many calories should I eat per day?

Depends on goal: Maintenance = TDEE (calculated by BMR x activity level). Weight loss = TDEE - 500 (1 lb/week) or -1,000 (2 lbs/week). Weight gain = TDEE + 500. Average ranges: Women 1,600-2,400, Men 2,000-3,000. Factors: Age, size, activity level, metabolism. Use calculator as starting point, adjust based on actual results after 2-3 weeks. Never go below 1,200 (women) or 1,500 (men) without medical supervision.

Does the quality of calories matter?

Yes! While calorie deficit drives weight loss, food quality affects: Satiety (protein/fiber keep you full), muscle preservation (protein prevents loss), energy levels (complex carbs sustained energy), health (nutrients, vitamins), sustainability (whole foods easier to maintain). 2,000 calories of junk ≠ 2,000 calories of nutritious food for body composition, health, or adherence. Focus on both quantity (calories) and quality (nutrients).

Should I count calories from drinks?

ABSOLUTELY! Liquid calories count fully: Soda (150 cal/can), juice (110 cal/8oz), beer (150 cal), wine (125 cal/5oz), coffee drinks (300-500 cal), smoothies (300-500 cal). Easy to consume without feeling full - major weight loss saboteur. Water, black coffee, tea = 0 cal. Alcohol especially problematic: Calories + lowers inhibitions + stops fat burning. Track ALL drinks for accurate deficit.

How do I track calories accurately?

Best practices: Use food scale (grams, not cups/spoons), read nutrition labels carefully, track EVERYTHING including oils, condiments, "bites", use reliable app (MyFitnessPal, Cronometer), scan barcodes when possible, verify database entries (user entries often wrong), measure restaurant portions (often 2-3x normal), don't estimate. 100-200 cal errors daily = no deficit. Be meticulous for 2-3 weeks minimum to see patterns.