Calorie Calculator + Personalized Plan
Don't just calculate your calories - get a complete AI-generated nutrition plan tailored to your goals. Answer 10 questions and receive your personalized plan in 60 seconds.
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How to Calculate Your Daily Calories
Understanding your calorie needs starts with knowing your TDEE (Total Daily Energy Expenditure)
Step 1: Calculate Your BMR
Your Basal Metabolic Rate (BMR) is the calories your body burns at rest. It depends on your age, gender, height, and weight.
Quick BMR Estimate:
Men: 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5
Women: 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161
Step 2: Apply Activity Multiplier
Multiply your BMR by an activity factor to get your TDEE:
Step 3: Adjust for Your Goal
Weight Loss
TDEE - 500 calories
~1 lb/week loss
Maintenance
Eat at TDEE
Maintain weight
Muscle Gain
TDEE + 300 calories
Lean bulk
Beyond a Simple Calorie Calculator
While basic calorie calculators give you a number, Caloa AI gives you a complete nutrition strategy powered by AI.
Personalized Calorie Targets
AI calculates your ideal calories based on 10+ factors
Macro Breakdown
Get optimal protein, carb, and fat targets for your goal
Adaptive Adjustments
AI adjusts your targets based on your progress
Easy Tracking
Voice, photo, and barcode tracking to hit your calorie goals
Get Your Personalized Calorie Plan
Answer 10 quick questions about your goals, lifestyle, and preferences. Our AI generates a complete nutrition plan in 60 seconds.
- Daily calorie target
- Macro breakdown
- Meal timing suggestions
- Food recommendations
Calorie Calculator FAQ
How many calories should I eat to lose weight?
For safe weight loss, eat 300-500 calories below your TDEE. This creates a deficit that leads to about 0.5-1 lb of fat loss per week without being too restrictive to maintain.
How accurate are calorie calculators?
Calorie calculators provide estimates based on population averages. They're a good starting point, but you may need to adjust based on your actual results.Caloa AI's AI adapts your targets as it learns from your progress.
Should I eat back exercise calories?
It depends on your goal. For weight loss, you generally don't need to eat back all exercise calories. For maintenance or muscle gain, eating back some exercise calories can help fuel performance and recovery.
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories you burn at complete rest. TDEE (Total Daily Energy Expenditure) includes BMR plus calories from daily activities and exercise. TDEE is what you should base your eating on.
Get Your Personalized Calorie Plan
Stop guessing how much to eat. Let AI calculate your perfect calories and create a nutrition plan tailored to your goals.