Advanced Calorie Calculator | Daily Caloric Needs & Macronutrient Analysis
Calculate your daily calorie needs, macronutrient distribution, and weight management goals with comprehensive analysis and personalized recommendations.
Personal Information
Body Measurements
Optional - for more accurate calculations
Activity Level
Goals & Preferences
Calorie Calculation Results
Goal: Maintain Weight
Diet Type: Balanced
| Parameter | Value | Unit | Description |
|---|---|---|---|
| Basal Metabolic Rate (BMR) | kcal/day | Calories burned at complete rest | |
| Total Daily Energy Expenditure (TDEE) | kcal/day | Calories burned including activity | |
| Goal Daily Calories | kcal/day | Recommended calorie intake for your goal | |
| Body Mass Index (BMI) | kg/m² | Weight relative to height | |
| Protein | g/day | Recommended protein intake | |
| Fat | g/day | Recommended fat intake | |
| Carbohydrates | g/day | Recommended carbohydrate intake | |
| Weekly Weight Change | kg/week | Expected weight change at this calorie level |
Zigzag Calorie Cycling Plan
| Day | Calories | Protein (g) | Fat (g) | Carbs (g) |
|---|
Sample Meal Plan
| Meal | Food Suggestions | Calories | Protein (g) | Fat (g) | Carbs (g) |
|---|
Note: These calculations are estimates based on standard formulas. Individual needs may vary based on metabolism, genetics, and other factors. For personalized advice, consult a registered dietitian or healthcare provider.
Body Composition Visualization
Body Composition Summary
0
BMI
0 kcal
BMR
0 kcal
TDEE
0 kcal
Goal Calories
Health Guidelines
- Healthy BMI range: 18.5 - 24.9
- Minimum daily calories: 1200 for women, 1500 for men
- Aim for 0.5-1 kg weight change per week for sustainable results
- Consult a healthcare professional before starting any diet
Advanced Features
Progress Tracking
| Date | Weight (kg) | Calories | Notes | Actions |
|---|
Weight Progress Chart
Calorie Intake vs Expenditure
Progress Insights
Start tracking your progress to see insights and recommendations.
Meal Planner
Generate a personalized meal plan based on your calorie and macronutrient goals.
Sample Meal Plan (Today)
| Meal | Food Item | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Breakfast | Oatmeal with berries and almonds | 350 | 12 | 55 | 10 |
| Lunch | Grilled chicken salad with olive oil dressing | 450 | 35 | 20 | 25 |
| Dinner | Salmon with quinoa and steamed vegetables | 500 | 30 | 45 | 20 |
| Snacks | Greek yogurt with honey and walnuts | 200 | 15 | 15 | 10 |
| Total | 1500 | 92 | 135 | 65 | |
Eating Out Guide
Select a restaurant to see healthy menu options that fit your calorie goals.
Popular Restaurant Choices
McDonald's
Click to view healthy options
Subway
Click to view healthy options
Starbucks
Click to view healthy options
Supplement Guide
Get personalized supplement recommendations based on your goals and diet.
Recommended Supplements
Whey Protein
Helps meet protein requirements for muscle repair and growth.
Muscle Gain
Standard Diet
Omega-3 Fish Oil
Supports heart health, reduces inflammation, and improves brain function.
General Health
All Diets
Vitamin D
Essential for bone health, immune function, and mood regulation.
General Health
All Diets
Creatine
Improves strength, power output, and muscle mass gains.
Performance
Standard Diet