Calorie Calculator
2,200
Daily Calories Needed
165g
Protein
275g
Carbs
73g
Fats
How It Works
- Select your gender and enter your age, weight, and height.
- Choose your activity level from the dropdown options.
- Select your goal: lose weight, maintain, or gain weight.
- Click Calculate Calories to see your daily needs.
- View your personalized macronutrient breakdown (protein, carbs, fats).
Frequently Asked Questions
How many calories should I eat per day?
This varies by individual. The average adult needs 2,000-2,500 calories daily. To lose weight, eat 500 calories less than your TDEE. To gain weight, eat 500 calories more. For maintenance, eat your exact TDEE.
What are TDEE and BMR?
BMR (Basal Metabolic Rate) is calories burned at rest. TDEE (Total Daily Energy Expenditure) is BMR plus calories burned through activity. This calculator uses both to determine your needs based on your activity level.
Is this calculator free to use?
Yes, ApexSofteck Tools's Calorie Calculator is completely free. Use it unlimited times to plan your nutrition without any registration or payment required.
How accurate are the results?
We use the Mifflin-St Jeor equation, considered the most accurate for general populations. However, individual metabolism varies. Use this as a starting point and adjust based on your actual results over 2-3 weeks.
What if I want to build muscle?
Select "Gain Weight" for a moderate calorie surplus (300-500 calories). Ensure adequate protein (0.7-1g per pound of body weight). Combine with progressive resistance training for optimal muscle growth.