Daily Calorie Calculator for Weight Loss and Weight Gain

Calculate your daily calorie needs accurately based on your personal data and physical activity level - the easiest way to calculate the calories your body needs

Enter Your Data

Most of your day is sitting, for example you work in an office and commute by car, you sit at home most of the day and your movement is slow, you move only for basics like cooking or occasionally go out to buy groceries then return home.

Results

Enter your data and press the calculate button

Your daily calorie results will appear here

How to Calculate Food Calories?

1

Use my book: +120 Healthy and Fit Recipes

I designed this book myself, as a nutrition consultant, trainer, and having the experience of losing approximately 40 kilograms.

The book contains carefully calculated recipes with calories and nutrients, Algerian and modern recipes, in addition to a weight loss guide and breaking weight plateaus, and many other tips for special cases like insulin resistance and polycystic ovary syndrome.

2

Use a calorie counting app:

Myfitnesspal

Frequently Asked Questions About Calorie Calculation

What are the calories the body needs per day?

The body's daily calorie needs vary according to age, weight, height, and physical activity level. An average adult needs between 1800-2500 calories daily. Use the calculator above to accurately calculate your needs.

How to calculate calories for weight loss?

For weight loss, you should consume fewer calories than your body needs to maintain your current weight. It is recommended to reduce 500-1000 calories daily from your calculated daily needs for safe weight loss (0.5-1 kg weekly).

How to calculate calories by gram?

Each gram of protein = 4 calories Each gram of carbohydrates = 4 calories Each gram of fat = 9 calories To calculate the calories of a specific food, multiply the amount of protein and carbohydrates by 4, multiply the amount of fat by 9, then add the results.

Calorie calculation for bulking

To increase muscle mass (bulking), you should increase calories by 15-20% above your calculated daily needs. With a focus on increasing protein (1.6-2.2 grams per kilogram of body weight) and practicing weightlifting exercises.

If you encounter any problem ordering the book, you can contact me directly via Instagram

@pt_amira_bennani

These results are approximate and based on the Mifflin-St Jeor equation. For an accurate personalized nutrition plan, please contact a nutrition specialist.