Calorie Calculator

Your daily calorie requirements are governed by Total Daily Energy Expenditure (TDEE). TDEE integrates your Basal Metabolic Rate with physical movement and Non-Exercise Activity Thermogenesis (NEAT).

• •TDEE = BMR × Physical Activity Multiplier (1.2 to 1.9).
• •Maintenance: Zero caloric deficit/surplus maintains weight balance.
• •Weight Loss (Deficit): A controlled deficit of 250–500 kcal/day targets healthy, sustainable fat reduction of 0.25–0.5 kg weekly without severe muscle wasting.
• •Hypertrophy (Surplus): A caloric surplus of 250–500 kcal/day paired with resistance exercise stimulates protein synthesis.

While clinical formulas provide valuable reference ranges, biological individuality plays a critical role in human physiology.

• •Activity multipliers are approximations; daily steps, fidgeting, and sleep quality create variance.
• •Prolonged extreme deficits trigger adaptive thermogenesis (metabolic slowdown).
• •Deficits should not reduce daily intake below 1,200 kcal for women or 1,500 kcal for men without medical supervision.