Calorie Calculator – Smart Daily Energy, Food & Burn Guide

How to Use

1. Enter your details
   Choose Metric or Imperial, then add your age, sex, height, weight, and activity level.

2. Click “Calculate”
   You will see:

   • BMR (Basal Metabolic Rate)

   • Maintenance calories (TDEE)

   • Suggested ranges for safe weight loss and lean weight gain

3. Check the food equivalents
   See how many portions of common foods would match your daily maintenance calories.
   Use the custom food field to test your own meals or snacks.

4. Explore the burn equivalents
   Select a snack and see how many minutes of walking, running, cycling or strength training it could take to burn it off (approximate values).

5. Use the numbers as guidance only
   Real needs vary with genetics, hormones, body composition, health conditions, and training level.

   ⚖️ Understanding Your Results

   When you calculate your daily calories, you’ll see several key numbers: BMR, TDEE, and suggested calorie targets for weight loss and weight gain.
   Here’s what each of them means — and how to use them in a realistic way.

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   🧍 Basal Metabolic Rate (BMR)

   Your BMR is the amount of energy your body uses just to stay alive — even if you were resting all day.
   It covers essential functions like breathing, heart rate, body temperature regulation, and cell repair.
   Most people’s BMR makes up 60–75 % of their total daily energy expenditure.

   You can’t directly change your BMR overnight, but factors such as muscle mass, age, sex, and hormonal balance influence it.
   Strength training and adequate nutrition help maintain a higher resting metabolism over time.

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   🚴 Total Daily Energy Expenditure (TDEE)

   Your TDEE adds movement and activity on top of your BMR.
   It represents how many calories you burn in a typical day, including walking, working, exercising, and even digesting food.
   If you consistently eat the same number of calories as your TDEE, your weight will usually remain stable.

   Activity multipliers (from sedentary to very active) are estimates, so results should be seen as guidelines rather than strict limits.

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   🥗 Maintenance Calories

   This is your “stay-the-same” number — the amount you need to keep your current body weight.
   It’s the balance point where your calorie intake equals your calorie output.
   Many people use this as a baseline before adjusting for fat loss or muscle gain.

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   🔻 Weight Loss Target

   To lose body fat safely, a calorie deficit is required — meaning you eat fewer calories than you burn.
   A moderate deficit of 400–600 kcal per day typically results in about 0.5 kg (1 lb) of fat loss per week.
   Bigger deficits can cause fatigue or muscle loss, while smaller ones can be more sustainable long-term.
   The calculator’s Weight Loss range gives a realistic daily target for steady, healthy progress.

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   🔺 Weight Gain Target

   If your goal is to build muscle or gain healthy weight, you’ll need a calorie surplus.
   Adding 250–500 kcal per day above maintenance supports slow, lean gains while minimizing fat storage.
   Combine this with consistent resistance training and adequate protein intake for best results.

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   ⚡ Energy Balance in Real Life

   Calories aren’t just numbers — they represent the energy your body uses and stores.
   Eating a slice of pizza, for example, might equal 285 kcal — roughly 50 minutes of brisk walking for an average adult.
   By visualizing energy in both food and movement, you can make smarter daily choices without strict dieting.

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   💡 Tips for Using These Results

   • Treat the numbers as a starting point, not a rule.

   • Re-evaluate every few months as your weight, muscle mass, or activity level changes.

   • Focus on nutrient quality, not just calorie quantity.

   • Combine the calculator’s insight with sleep, hydration, and recovery for better results.