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Calorie Calculator

Calculate your daily calorie needs for weight loss, maintenance, or gain. Get personalized nutrition recommendations based on your BMR and TDEE.

Calorie calculator and nutrition tracking concept
Note: This calorie calculator provides estimates based on established formulas. Individual calorie needs may vary based on genetics, metabolism, and other factors. Consult with a healthcare provider or nutritionist for personalized advice.

Calorie Calculation Formulas

BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + s
Where s = +5 for males, -161 for females (Mifflin-St Jeor Equation). TDEE = BMR × Activity Multiplier
Male
Female
years
cm
kg
kg
Sedentary
Little or no exercise
Light
Exercise 1-3 days/week
Moderate
Exercise 3-5 days/week
Active
Exercise 6-7 days/week
Very Active
Hard exercise daily

Your Calorie Needs

Basal Metabolic Rate (BMR)
0
Calories needed at rest
Total Daily Energy Expenditure (TDEE)
0
Total daily calories needed
Weight Loss
0
-500 calorie deficit
Maintain Weight
0
Calorie balance
Weight Gain
0
+500 calorie surplus
0
Daily Calories for Maintenance
This will help you maintain your current weight
Recommended Macronutrient Distribution
Protein 30%
0g
Carbohydrates 50%
0g
Fat 20%
0g
Age 0 years
Gender Male
Height 0 cm
Weight 0 kg
Activity Level Moderate

Nutrition Recommendations

Based on your calorie needs, here are personalized nutrition recommendations to help you achieve your health goals.

Healthy Eating Tips

  • Eat a variety of whole foods including fruits, vegetables, lean proteins, and whole grains
  • Stay hydrated by drinking plenty of water throughout the day
  • Plan your meals ahead to avoid unhealthy food choices
  • Practice portion control to manage calorie intake effectively
  • Limit processed foods and added sugars in your diet

Understanding Calories

What Are Calories?

Calories are units of energy that measure how much energy food provides to your body. Your body needs calories for all functions, from breathing to exercising. Understanding your calorie needs is essential for weight management.

BMR vs TDEE

BMR (Basal Metabolic Rate) is the calories your body needs at complete rest. TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned through daily activities and exercise. TDEE determines your actual calorie needs.

Calorie Balance

Weight management is about calorie balance: consume more calories than you burn to gain weight, fewer to lose weight, and equal amounts to maintain. A safe rate is typically 0.5-1 kg per week through a 500-calorie daily deficit or surplus.