Your Details
Your Calories
🎯 Calorie Goals
🍽️ Recommended Macros (Maintenance)
💡 Calorie Insight
Your daily calorie needs are calculated based on your details. Eat balanced meals with proper macros.
Frequently Asked Questions
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain basic functions like breathing, blood circulation, and cell production. It represents 60-70% of total daily calorie burn.
TDEE (Total Daily Energy Expenditure) is total calories burned in a day including BMR plus physical activity. Formula: TDEE = BMR × Activity Multiplier.
Average requirement: 2000-2500 cal/day for men, 1600-2000 cal/day for women. Use our calculator for personalized number based on age, gender, weight, height & activity.
Mifflin-St Jeor (1990) is the most accurate for general population. Katch-McArdle is best if you know your body fat %.
To lose 1 kg/week, create a 1000 calorie deficit per day (1 kg fat = 7700 cal). Combine 500 cal less + 500 cal more exercise. Aim for 0.5-1 kg/week max.
Yes! BMR decreases by ~2% every decade after age 20 due to muscle loss. Regular strength training helps maintain higher BMR.