Calorie Calculator

Calorie Calculator: Calculate Your Daily Energy Needs

Understanding your caloric needs is the foundation of any health goal, whether you want to lose weight, gain it, or maintain it. The calculator gives you a precise number based on your body and lifestyle.

What Is Total Daily Energy Expenditure (TDEE)?

TDEE is the total calories your body burns each day, including: - **Basal Metabolic Rate (BMR):** Calories burned at complete rest to support vital functions - **Physical activity:** From completely sedentary to intense daily exercise - **Thermic effect of food:** Energy spent on digesting food itself

Activity Levels and Their Impact

• **Sedentary (desk job, no exercise):** BMR × 1.2
• **Lightly active (1–3 exercise days/week):** BMR × 1.375
• **Moderately active (3–5 days):** BMR × 1.55
• **Very active (6–7 days):** BMR × 1.725
• **Extra active (professional athletes):** BMR × 1.9

Macros: Distributing Your Main Nutrients

Once you know your total calories, distribute them across macronutrients: - **Protein:** 20–35% of calories (4 cal/gram) — essential for muscle building - **Carbohydrates:** 45–65% (4 cal/gram) — the body's primary fuel - **Fats:** 20–35% (9 cal/gram) — necessary for hormones and overall health

Egyptian Food Examples with Calories

• Glass of milk (250 ml): ~150 calories
• Average baladi bread loaf: ~130 calories
• Plate of ful medames with oil and lemon: ~250 calories
• Shish tawook (100g): ~165 calories
• Cup of tea with sugar: ~60 calories
• Average piece of kunafa: ~350 calories

Losing Weight the Scientific Way

Losing one kilogram of fat requires a cumulative deficit of approximately 7,700 calories. A daily deficit of 500 calories leads to losing half a kilogram per week — a safe and sustainable target. Avoid extreme deficits (over 1,000 calories daily) as they accelerate muscle loss.