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Calorie Needs Calculator

Calculate your daily calorie needs based on your activity level and weight goals.

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Calorie Calculation Results
Your Daily Calorie Needs

0 calories/day

This is your recommended daily calorie intake based on your goals.

Calorie Breakdown
Calorie Type Calories Description
Basal Metabolic Rate (BMR) 0 Calories your body needs at complete rest
Maintenance Calories 0 Calories needed to maintain current weight
Goal Adjustment 0 Calorie adjustment based on your weight goal
Macronutrient Recommendations

Based on your calorie needs, here's a suggested macronutrient breakdown:

Balanced Diet (40/30/30)
Nutrient Percentage Grams Calories
Carbohydrates 40% 0g 0
Protein 30% 0g 0
Fat 30% 0g 0
High Protein Diet (25/40/35)
Nutrient Percentage Grams Calories
Carbohydrates 25% 0g 0
Protein 40% 0g 0
Fat 35% 0g 0
Note: These are general recommendations. For a personalized nutrition plan, consult with a registered dietitian.
Calorie calculations: Carbs = 4 calories/g, Protein = 4 calories/g, Fat = 9 calories/g
Visualization
Calorie Breakdown
Macronutrient Split
Weight Projection

If you consistently consume the recommended calories and maintain your current activity level:

Timeframe Projected Weight Change
Current 0 kg -
1 Month 0 kg 0 kg
2 Months 0 kg 0 kg
3 Months 0 kg 0 kg
6 Months 0 kg 0 kg
Note: This is a simplified projection based on the assumption that 1 kg of body weight equals approximately 7,700 calories. Actual weight loss/gain may vary due to individual factors such as metabolism, exercise intensity, and adherence to diet.
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About Calorie Needs

Your daily calorie needs are determined by several factors:

  • Basal Metabolic Rate (BMR): The calories your body needs at complete rest to maintain basic functions.
  • Physical Activity: The calories burned through daily movement and exercise.
  • Thermic Effect of Food: The calories used to digest, absorb, and process food (typically about 10% of total calories).
  • Weight Goals: Whether you want to maintain, lose, or gain weight.
Understanding Calorie Balance:
  • Calorie Deficit: Consuming fewer calories than you burn leads to weight loss.
  • Calorie Maintenance: Consuming the same number of calories as you burn maintains weight.
  • Calorie Surplus: Consuming more calories than you burn leads to weight gain.
Healthy Rate of Weight Change: For most people, a safe and sustainable rate of weight change is 0.5-1 kg (1-2 pounds) per week.
Macronutrients Explained
Carbohydrates (4 calories/gram)

Primary energy source for the body, especially during high-intensity activities.

Sources: Grains, fruits, vegetables, legumes, dairy products

Protein (4 calories/gram)

Essential for muscle repair, growth, and maintenance. Also important for enzymes, hormones, and immune function.

Sources: Meat, fish, eggs, dairy, legumes, tofu, tempeh

Fat (9 calories/gram)

Important for hormone production, vitamin absorption, and cell membrane integrity. Also serves as an energy reserve.

Sources: Oils, butter, nuts, seeds, avocados, fatty fish

Note: The ideal macronutrient ratio varies based on individual factors such as age, sex, activity level, health status, and personal goals.
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