Calorie Calculator
Calculate your daily calorie needs based on your weight goals, track your food intake with our meal logger, and browse a database of common foods. All data is stored locally in your browser for complete privacy.
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Add this tool to your website with customizable styling
How to Use
- 1 Choose your mode — Select "Calculate Needs" to determine your daily calorie target, "Track Daily" to log your food intake, or "Food Database" to browse common foods and their calories.
- 2 Calculate your daily needs — Enter your current weight, goal weight, and timeframe. Optionally add age, gender, height, and activity level for a more accurate TDEE-based calculation.
- 3 View your results — See your daily calorie target, maintenance calories, deficit/surplus amount, expected weekly weight change, and suggested meal budget breakdown.
- 4 Track your meals — Switch to Track Daily mode to log your food intake. Add foods with calorie counts, organize by meal type, and monitor your daily progress toward your goal.
- 5 Browse food database — Use the Food Database to look up calories for 50+ common foods across categories like breakfast, protein, vegetables, fruits, and more. Add items directly to your daily log.
Frequently Asked Questions
How are daily calorie needs calculated?
We use the Mifflin-St Jeor equation to calculate your BMR (Basal Metabolic Rate), then multiply by your activity level to get TDEE (Total Daily Energy Expenditure). Your target is then adjusted based on your weight goal: deficit for weight loss, surplus for weight gain.
What's a safe rate of weight loss?
A safe rate is 0.5-2 lbs (0.25-1 kg) per week, which requires a daily deficit of 250-1000 calories. Faster weight loss can lead to muscle loss, nutrient deficiencies, and metabolic slowdown. The calculator warns you if your goal requires eating below 1200 calories/day.
What's the meal budget breakdown?
The calculator suggests distributing your daily calories as: Breakfast 25%, Lunch 30%, Dinner 30%, Snacks 15%. This is a general guideline—adjust based on your eating patterns and preferences.
Is my food log data saved?
Yes, your food log is saved in your browser's local storage (up to 90 days). The data never leaves your device and is completely private. Clear your browser data to remove the log.
How accurate is the food database?
The database contains approximate calorie values for common serving sizes. Actual calories may vary based on preparation method, brand, and exact portion size. Use it as a guide and check nutrition labels for precise counts.
Is my data private?
All calculations happen directly in your browser (client-side). No data is sent to any servers or stored anywhere except your local browser storage. Your health information is completely private.