This calorie calculator from Calculator Bank helps you determine your daily calorie needs by calculating your total energy expenditure based on activity level, age, weight, and height.
Calculations updated!
Nutrition Expert Tips
- Consistency matters more than perfection. Aim to hit your calorie targets within +100 calories daily rather than stressing about exact numbers.
- Protein is crucial for muscle maintenance during weight loss. Aim for 1.6-2.2g per kg of bodyweight when losing weight to preserve lean mass.
- Adjust your calories based on the results. If you don’t see changes after 2-3 weeks, increase your intake by +10%.
- Weight fluctuations are normal. Daily weight can vary by 2-4 pounds due to water, food, and other factors. Look at weekly averages instead.
- Exercise helps but nutrition drives most results. You can’t outrun a poor diet – focus on quality nutrition first.