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Calorie Calculator for Weight Management
Calculate your daily calorie needs to lose, maintain, or gain weight. Get personalized macronutrient recommendations for your goals.
Understanding Calorie Management

How It Works

This calculator determines your Total Daily Energy Expenditure (TDEE) and adjusts calories based on your specific goal:

  • • Weight Loss: Creates a calorie deficit
  • • Maintenance: Matches your energy expenditure
  • • Weight Gain: Creates a calorie surplus

Macronutrient Distribution

  • • Protein: 25% of total calories
  • • Carbohydrates: 50% of total calories
  • • Fat: 25% of total calories

Tips for Success

  • • Track your food intake consistently
  • • Weigh yourself regularly but don't obsess over daily fluctuations
  • • Adjust calories based on progress after 2-3 weeks
  • • Focus on whole, nutrient-dense foods
  • • Stay hydrated and get adequate sleep
  • • Be patient and consistent with your approach

Note: These are starting recommendations. Monitor your progress and adjust as needed. Individual metabolic rates can vary significantly.