Daily Calorie Calculator — NutritionByRajbir

Calculate Your Daily Calorie Needs

Enter your details below for accurate, personalized results

Age (years)

Gender

Height (cm)

Current Weight (kg)

Activity Level

Sedentary
Desk job, minimal exercise

Light Activity
Exercise 1-3 days/week

Moderate Activity
Exercise 3-5 days/week

High Activity
Exercise 6-7 days/week

Extreme Activity
2x/day or intense training

Your Personalized Calorie Plan

Based on your unique metrics and lifestyle

Maintenance Calories

calories/day

Weight Loss

calories/day (-0.5kg/week)

Mild Weight Loss

calories/day (-0.25kg/week)

Weight Gain

calories/day (+0.5kg/week)

🎯 Ready to Turn These Numbers Into Real Results?

Knowing your calorie needs is just the first step. The real challenge is creating a sustainable nutrition plan that fits your lifestyle, preferences, and goals. With nearly a decade of coaching experience, I help clients transform these numbers into lasting body transformations.

💬 Get Personal Coaching Plan Free 15-min Consultation

🧮 How It Works

This calculator uses the Mifflin-St Jeor equation, considered the most accurate method by nutrition professionals. It calculates your Basal Metabolic Rate (BMR) and multiplies it by your activity factor to determine your Total Daily Energy Expenditure (TDEE).

📊 Understanding Your Results

Your maintenance calories are what you need to maintain your current weight. For weight loss, create a moderate deficit. For muscle gain, add calories gradually. Remember, consistency matters more than perfection.

⚡ Why Professional Guidance Matters

While this calculator provides a great starting point, everyone's metabolism is unique. Factors like muscle mass, genetics, hormones, and food quality all play crucial roles in your transformation journey.