🔥 Calorie Calculator

BMR (Basal Metabolic Rate) is the number of calories your body burns at rest — just to keep vital functions like breathing, circulation, and cell production running. It's the minimum energy your body needs.

TDEE (Total Daily Energy Expenditure) is your total calories burned per day including all activities. TDEE = BMR × Activity Factor. To lose weight, eat below TDEE. To gain, eat above.

1 kg of body fat ≈ 7,700 calories. To lose 0.5 kg/week, create a daily deficit of ~550 calories. For 1kg/week, a deficit of ~1,100 calories is needed. A safe rate is 0.5-1 kg/week.

A balanced macro split is: Protein 30%, Carbs 40%, Fat 30%. For weight loss, slightly more protein (35%) helps. For muscle gain, ensure 1.6-2g protein per kg of body weight.

This uses the Mifflin-St Jeor equation, considered the most accurate for estimating BMR. However, individual metabolism varies. Use results as a starting point and adjust based on your progress.