Calorie Calculator

Your Information

Full Name

Age

Gender

Male

Female

Height

Feet

Inches

Total: -- cm

Weight

Current Weight (kg) kg

Target Weight (kg) kg

Activity Level

Sedentary Little or no exercise

Moderate Exercise 3-5 days/week

Active Exercise 6-7 days/week

Very Active Physical job + daily training

Weight Goal

Gain Weight

Maintain Current Weight

Lose Weight

Your Calorie Results

Calculated for: Male

-- kg

Current Weight

-- kg

Target Weight

-- kg

To Lose/Gain

Your recommended daily calorie intake:

calories per day

To reach your target weight

Your BMI

Body Mass Index

Estimated Timeline

-- days

To reach your target weight

About Your Goal

Select your weight goal and calculate to see personalized recommendations for your daily calorie intake.

Scientific Nutrition Breakdown

Based on your daily calorie target of -- calories and current weight of -- kg, here's your scientifically-recommended macronutrient distribution:

Protein

-- g

Essential for muscle repair and growth

Recommended: -- g/kg

Carbohydrates

-- g

Primary energy source for your body

Recommended: -- g/kg

Fat

-- g

Supports hormone function and vitamin absorption

Recommended: -- g/kg

Fiber

-- g

Promotes digestive health and satiety

WHO recommends 25-30g daily

Macronutrient Distribution

Protein 0%

Carbohydrates 0%

Fat 0%

Protein (1.2-2.0g/kg)

Carbs (3-5g/kg)

Fat (0.8-1.0g/kg)

Scientific Note: These recommendations are based on evidence-based guidelines from sports nutrition research and are adjusted for your specific body weight and activity level.

Science-Based Recommendations

Protein: 1.2-2.0g/kg body weight for active individuals (higher end for weight loss)
Carbohydrates: 3-5g/kg body weight for moderate activity (adjust based on exercise intensity)
Fat: Minimum 0.8g/kg for hormone health, optimal 1.0g/kg
Fiber: 25-30g daily minimum for digestive health
Water: 35ml/kg body weight daily (2-3 liters for most adults)