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Calorie Calculator
Calculate Your Daily Calorie Needs

Professional calorie calculator to determine your daily energy requirements. Whether you want to lose weight, maintain, or build muscle, get personalized calorie targets based on your goals and activity level.

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Calorie Requirements

Your daily calorie needs based on your goals

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Understanding Calories

Learn how calories work and how to use them effectively for your health goals.

What are Calories?
Calories are units of energy that your body uses for all functions - from breathing to exercising. Food provides calories, and your body burns them.
TDEE Explained
Total Daily Energy Expenditure (TDEE) is the total calories you burn daily, including BMR, exercise, and daily activities.
Caloric Deficit
To lose weight, consume fewer calories than you burn. A 500 calorie daily deficit typically results in 1 pound of weight loss per week.
Caloric Surplus
To gain muscle, eat more calories than you burn combined with strength training. A 250-500 calorie surplus supports muscle growth.
Quality Matters
Not all calories are equal. Nutrient-dense foods provide vitamins, minerals, and fiber that support overall health.
Consistency is Key
Sustainable changes work better than extreme diets. Focus on consistent, moderate adjustments to your calorie intake.

Daily Calorie Guidelines

Weight Loss

  • • Create a 500-750 calorie deficit
  • • Aim for 1-1.5 lbs loss per week
  • • Never go below 1200 (women) or 1500 (men)
  • • Prioritize protein to preserve muscle
  • • Combine with regular exercise

Maintenance

  • • Eat at your TDEE level
  • • Monitor weight weekly
  • • Adjust based on activity changes
  • • Focus on nutrient-dense foods
  • • Allow flexibility for social events

Muscle Gain

  • • Add 250-500 calories to TDEE
  • • Consume 0.7-1g protein per lb
  • • Time nutrients around workouts
  • • Progressive overload in training
  • • Get adequate sleep for recovery

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