Calorie Calculator - Daily Calorie Needs & Macros

Sedentary: Little or no exercise
Light: Light exercise 1-3 days/week
Moderate: Moderate exercise 3-5 days/week
Active: Hard exercise 6-7 days/week
Very Active: Very hard exercise, physical job

Enter your details to calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).

Age

Gender

Weight (kg)

Height (cm)

Activity Level

BMR (Basal Metabolic Rate): The number of calories your body burns at rest to maintain basic life functions.
TDEE (Total Daily Energy Expenditure): Your total daily calorie burn including activity level.
Weight Loss: Consume 500-1000 calories less than your TDEE per day for safe weight loss.
Weight Gain: Consume 500-1000 calories more than your TDEE per day for muscle building.
Macronutrients: Protein (4 cal/g), Carbs (4 cal/g), Fat (9 cal/g) - essential for proper nutrition.