Daily Calorie Calculator
Calculate your daily calorie needs for weight loss, maintenance, or muscle gain. Based on scientifically validated formulas.
Daily Calorie Calculator
Understanding Daily Calorie Needs
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions like breathing, circulation, and cell production while at rest.
Safe Weight Loss
A safe and sustainable rate of weight loss is 0.5-1 kg per week. This requires a calorie deficit of 500-1000 kcal per day. Extreme calorie restriction can be harmful and is not recommended without medical supervision.
Activity Levels Explained
- Sedentary: Desk job, little to 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: Intense daily exercise + physical job