Daily Calorie Intake Tracker & Calculator
Calculate your total energy expenditure, daily calorie intake targets, and optimal protein, carb, and fat distribution for fat loss or lean muscle building.
DAILY CALORIE TARGET
1,620
TDEE: 2,025 kcal • BMR: 1,472
Daily Macro Gram Targets
Calorie Intake FAQs
What is a Daily Calorie Intake Calculator?
A Daily Calorie Intake Calculator uses your biological sex, age, height, current weight, and activity level to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). It then computes the exact daily calories and macronutrient grams you should consume to lose fat, maintain weight, or build lean muscle.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the baseline number of calories your body burns at complete rest just to keep your heart pumping, lungs breathing, and organs functioning. TDEE (Total Daily Energy Expenditure) is your total calorie burn when factoring in daily physical activity, exercise, walking, and the thermal effect of food.
How big of a calorie deficit is healthy for fat loss?
A moderate deficit of 15% to 20% below your TDEE (typically 300–500 kcal/day) is recommended by sports nutritionists. This rate allows for a sustainable fat loss of approximately 0.5 kg (1 lb) per week without causing excessive hunger, fatigue, or muscle catabolism.
How much daily protein do I need?
When in a caloric deficit or resistance training, consuming 1.6 to 2.2 grams of protein per kilogram of body weight (0.8 to 1.0 g/lb) is optimal for preserving lean muscle mass, optimizing recovery, and maximizing meal satiety.
