Calorie Calculator - Calculate Your Daily Energy Expenditure

Calculate how many calories you need to consume daily to maintain, lose, or gain weight. Based on scientific data and customizable to your individual characteristics.

How does it work?

The calculator uses scientifically validated formulas (such as Mifflin-St Jeor or Harris-Benedict) considering your sex, age, weight, height, and level of physical activity to determine your caloric needs.

Basal Metabolic Rate

BMR is the amount of calories your body burns at complete rest to maintain vital functions. It is the basis for all caloric requirement calculations.

Level of physical activity

Your total caloric expenditure also depends on how much you move. The calculator considers everything from sedentary to very active, adjusting the recommendations according to your lifestyle.

Personalized goals

Define whether you want to maintain weight (consume your maintenance calories), lose weight (calorie deficit of 300-500 calories), or gain mass (surplus of 200-500 calories).

Healthy Weight Loss

To lose weight healthily, a 500-calorie daily deficit results in approximately 0.5 kg of weight loss per week. Very large deficits can harm metabolism and health.

Muscle Gain

To gain muscle mass, a caloric surplus combined with proper training is necessary. The calculator helps find the balance between gaining muscle while minimizing fat gain.

Macronutrients

In addition to total calories, consider the distribution of protein, carbohydrates, and fats. The calculator can suggest appropriate proportions for your goals.

Conclusion

Achieve your health and fitness goals by accurately calculating your caloric needs. Scientific basis and personalization for sustainable results.