Calorie Calculator
Understanding Calorie Needs
Your daily calorie needs depend on your Basal Metabolic Rate (BMR) multiplied by your activity level.
Activity Levels
- Sedentary: Little or no exercise
- Light: Light exercise 1-3 days/week
- Moderate: Moderate exercise 3-5 days/week
- Active: Hard exercise 6-7 days/week
💡 Tips
- To lose weight, eat 300-500 calories below TDEE
- To gain muscle, eat 300-500 calories above TDEE
- Protein should be 10-35% of total calories
- Don't go below BMR for extended periods