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Calorie Intake Calculator
Calculate daily calorie needs based on activity level
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Health & Fitness ✅ Free to Use
Daily Calorie Intake Calculator
Calculate your daily calorie needs based on your goals, activity level, and body composition. Get personalized recommendations for weight loss, maintenance, or gain.
1,649
BMR
Calories at rest
2,556
Maintenance
Calories to maintain weight
2,556
Target Intake
Daily calories for your goal
Your Calorie Plan
Current Goal: Maintain Current Weight
Daily Target: 2,556 calories
Weekly Change: 0.0 lbs/week
Calorie Adjustment: 0 calories
BMR: 1,649 calories
Activity Multiplier: 1.55x
Maintenance: 2,556 calories
Monthly Change: 0.0 lbs/month
Recommended Macronutrient Breakdown
160g
Protein
639 calories (25%)
85g
Fat
767 calories (30%)
288g
Carbohydrates
1150 calories (45%)
Macro Guidelines:
Protein: Essential for muscle maintenance
and repair. Aim for 0.8-1.2g per kg of body weight.
Fat: Important for hormone production
and nutrient absorption. Focus on healthy fats.
Carbohydrates: Primary energy source.
Choose complex carbs for sustained energy.
Daily Meal Distribution
639
Breakfast (25%)
895
Lunch (35%)
767
Dinner (30%)
256
Snacks (10%)
Important Guidelines
💡 General Tips
- • Track your food intake for better accuracy
- • Adjust calories based on your progress
- • Stay hydrated (8-10 glasses of water daily)
- • Include variety in your diet
⚠️ Safety Notes
- • Don't go below 1200 calories (women) or 1500 (men)
- • Consult a healthcare provider for medical conditions
- • Gradual changes are more sustainable
- • Listen to your body's hunger cues