Calorie Calculator
Calculate your daily calorie needs based on your age, gender, activity level, and weight goals.
Calorie Calculation Parameters
Your Daily Calorie Needs
1800
BMR (Base Metabolic Rate)
2790
Maintenance Calories
2790
Goal Calories
🍎 Nutrition Guide
Key Facts
🔥 1 pound of fat = 3,500 calories
But metabolism adapts to calorie changes
💧 Water affects weight more than calories
Daily fluctuations are mostly water, not fat
🍖 Protein burns more energy to digest
20-30% of protein calories used for digestion
⏰ Meal timing doesn't matter much
Total daily calories are what count most
📈 Metabolism slows with age
About 1-2% per decade after age 30
Macro Guidelines
Protein: 10-35%4 cal/g
Carbs: 45-65%4 cal/g
Fat: 20-35%9 cal/g