Calorie counter

A calorie calculator helps you estimate how many calories your body needs each day based on factors such as age, sex, height, weight, daily activity level and exercise. The result gives you an estimate of your total daily energy expenditure, also known as TDEE.

TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in one day, including basic bodily functions, daily movement and exercise. Your TDEE can be used as a starting point for maintaining, losing or gaining weight.

Your maintenance calories are the number of calories you need to eat to maintain your current weight. This calorie calculator estimates your maintenance calories by combining your personal data, daily activity level and weekly exercise activity.

To lose weight, you generally need to eat fewer calories than your body burns. This is called a calorie deficit. A moderate calorie deficit may help you lose approximately 0.5 kg per week, while a larger deficit may lead to faster weight loss. The right calorie intake depends on your body, activity level and goal.

To gain weight, you generally need to eat more calories than your body burns. This is called a calorie surplus. The calculator can estimate how many calories you may need to gain approximately 0.5 kg or 1 kg per week.

The calculator provides an estimate, not an exact number. Your actual calorie needs may vary depending on metabolism, muscle mass, hormones, sleep, stress, training intensity and daily movement. Use the result as a starting point and adjust based on your progress over time.

NEAT stands for Non-Exercise Activity Thermogenesis and refers to the calories you burn through daily movement, such as walking, standing, working and household tasks. EAT stands for Exercise Activity Thermogenesis and refers to the calories you burn through planned exercise and training.

Yes, if you want a more complete estimate of your daily calorie needs. Including your weekly exercise helps the calculator estimate your total energy expenditure more accurately, especially if you train several times per week.

Protein needs depend on your body weight, goal and training level. As a general guideline, aim for at least 1.2 g of protein per kg of body weight. People who strength train or want to build muscle may benefit from a higher protein intake.

Once you know your planned calorie intake, you can calculate your macronutrient distribution between protein, fat and carbohydrates. Start by setting your protein intake, choose how much of the remaining calories should come from fat, and let the rest come from carbohydrates.

Macros, or macronutrients, are the nutrients that provide energy: protein, fat and carbohydrates. Protein supports muscle maintenance and growth, fat supports important bodily functions, and carbohydrates are an important energy source, especially during exercise.

Yes. The calculator can be used for different goals, including weight loss, weight maintenance and weight gain. For fat loss, use a calorie deficit. For muscle gain, combine a calorie surplus with strength training and enough protein.

You should update your calorie intake when your weight, activity level, training routine or goal changes. If your progress stops for several weeks, it may be time to recalculate your calories and adjust your intake.

Your calorie needs can change when your weight changes, when you gain or lose muscle, when your activity level changes, or when your training volume increases or decreases. This is why calorie calculations should be reviewed regularly.