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Calorie Calculator

Calculate your daily calorie needs scientifically and plan a healthy diet

Gender

Male

Female

Age

years

Height

cm

Weight

kg

Your Daily Calorie Needs

• Maintain Weight -- cal/day

• Healthy Weight Loss -- cal/day

• Moderate Weight Gain -- cal/day

Healthy weight loss: 0.5kg/week, Moderate weight gain: 0.3kg/week

Sample 1400 calorie daily meal plan:

🌅 Breakfast (350cal)

• 1 egg (70cal) + 2 slices whole wheat bread (160cal) + 1 cup soy milk (84cal)

🍱 Lunch (500cal)

• Small bowl rice (116cal) + Palm-sized lean meat (165cal) + Plate of stir-fried vegetables (159cal)

🌙 Dinner (400cal)

• Small bowl porridge (100cal) + Steamed egg (77cal) + Cucumber salad (200cal)

🍎 Snacks (150cal)

• 1 apple (85cal) + A few nuts (41cal)

Current Weight

kg

Target Weight

kg

Target Duration

weeks

Your Weight Loss Plan

• Current Maintenance -- cal/day

• During Weight Loss -- cal/day

• Calorie Deficit -- cal/day

• Expected Result -- kg/week

Weight loss exceeds 1kg/week. Consider extending duration to avoid extreme dieting.

Combine with moderate exercise for better and healthier results

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