Calorie Calculator

DO YOU KNOW HOW MANY CALORIES YOU CAN CONSUME ON A DAILY BASIS?

What are calories?

A calorie is a unit of energy. It is the amount of heat needed to raise the temperature of one gram of water by one degree Celsius. Calories in food provide energy in the form of heat so that our bodies can function even when they are at rest.

 

What Is a Calorie and Why Do We Count Them?

The total number of calories you burn each day is called your total daily energy expenditure or TDEE. When TDEE is calculated, it includes:

  • Calories burned through exercise and non-exercise movement
  • Calories burned during digestion (called the thermic effect of food or TEF)
  • Calories you burn to maintain basic bodily functions such as breathing and blood circulation

What Is a Calorie Deficit?

Many people consume more calories than they need to maintain their weight each day. When you consistently eat more calories than your body needs, the extra calories are stored as fat. 

So how do you get rid of extra fat and lose weight? You create a calorie deficit. This energy deficit happens when you eat less during the day. If your body doesn’t get the calories it needs to perform all of its necessary functions, you create a calorie deficit. 

When you create a calorie deficit, your body gets energy or fuel from stored fat. This is the extra fat that you carry on your hips or thighs, in your belly, and throughout your body. Stored fat is stored energy. Your body can use it to keep moving instead of using energy from food. When your body burns fat for energy, you lose weight.

 

What Is Body Fat?

There are many ways to measure your total body fat eg: DEXA, skin fold measurement with a calliper, professional scales etc. which are all preferred ways to get more accurate body fat measurements. If you have access to one of these methods you can use the measurement result in our calorie calculator below. If you are not able to have your body fat measured with one of these methods, don’t worry! Using a comparison picture such as the one below may be helpful too.

Body Fat Percentage
Body Comparison Picture

To calculate your calorie deficit please insert your details below on our calorie calculator

Units

Gender

Ageyears

Weightstones lbs

Heightfeet inches

Activity Level

Body fat%

Net carbsgrams

Specify the amount of daily net carbs you’d like to consume. Typically, 20-30 grams is recommended to start with.

Results

Maintenance

Maintenance level is the level at which your weight remains stable.

Your BMR is:1536kcal
Calories to consume:2027kcal
Your fat intake should be:184grams
Net CarbsProteinFat
25grams69grams184grams
100kcal275kcal1653kcal
5%14%81%

Goal

Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.

Small calorie deficit (11%)

Calories to consume:1804kcal
Your fat intake should be:159grams
Net CarbsProteinFat
25grams69grams159grams
100kcal275kcal1430kcal
6%15%79%

Moderate calorie deficit (22%)

Calories to consume:1581kcal
Your fat intake should be:134grams
Net CarbsProteinFat
25grams69grams134grams
100kcal275kcal1207kcal
6%17%77%

Large calorie deficit (33%)

Calories to consume:1358kcal
Your fat intake should be:109grams
Net CarbsProteinFat
25grams69grams109grams
100kcal275kcal984kcal
7%20%73%