Accurately calculate your daily calorie needs based on your personal information and activity level. Get calorie recommendations for weight loss, maintenance, or gain goals, along with zigzag calorie cycling schedules and macronutrient breakdown for effective meal planning.
Example meal plans by calorie level
| Calories/Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| 1200 | Greek yogurt (150g), berries (100g), nuts (20g) | Chicken breast salad (200g), olive oil dressing | Grilled fish (150g), steamed vegetables (200g), brown rice (50g) | - |
| 1500 | Oatmeal (60g), banana (1), almonds (30g) | Chicken breast sandwich, vegetable salad | Beef steak (120g), sweet potato (150g), salad | - |
| 1800 | Scrambled eggs (3), whole wheat bread (2 slices), avocado (50g) | Salmon (150g), quinoa (100g), roasted vegetables | Chicken breast (180g), pasta (80g), tomato sauce | Protein shake, apple |
| 2000 | French toast (2 slices), eggs (2), fruit | Chicken fried rice, seaweed soup | Grilled pork belly (120g), lettuce wraps, soybean stew, rice | Greek yogurt, mixed nuts |
| 2500 | Pancakes (3), eggs (3), bacon, fruit | Bibimbap, soybean stew, kimchi | Steak (200g), potato (200g), salad | Protein bar, banana, nuts |
Approximate calories burned per hour (70kg person)
| Exercise | Calories/Hour |
|---|---|
| Walking (moderate pace) | 280 |
| Running (8 km/h) | 590 |
| Cycling (moderate) | 480 |
| Swimming | 530 |
| Weight Training | 220 |
| Yoga | 180 |
A calorie is a unit of energy that measures how much energy your body gets from food. Your body uses calories for everything from basic life functions like breathing, heartbeat, and maintaining body temperature to exercise and daily activities. One calorie is the amount of energy needed to raise the temperature of 1 gram of water by 1°C.
Daily calorie needs vary based on age, gender, weight, height, and activity level. Generally:
• Adult women: 1,800~2,200 kcal
• Adult men: 2,200~2,800 kcal
This calculator helps determine your precise calorie needs.
BMR (Basal Metabolic Rate): The minimum number of calories your body needs at complete rest to maintain vital functions like breathing, blood circulation, and cell production.
TDEE (Total Daily Energy Expenditure): BMR plus calories burned through daily activities and exercise. This is the total calories you actually need per day.
Eating the same calories every day can cause your body to adapt and slow down metabolism. Zigzag cycling provides:
• Prevention of metabolic plateau
• More effective weight loss
• Preservation of muscle mass
• Psychologically more sustainable
• Maintains hormonal balance
Weekly average calories remain equal to your goal calories, but daily intake varies to prevent adaptation.
Carbohydrates (4 kcal/g): Primary energy source. Preferred fuel for brain and muscles.
Protein (4 kcal/g): Essential for muscle building and repair, enzyme and hormone production.
Fat (9 kcal/g): Important for hormone production, vitamin absorption, and organ protection.
Balanced macronutrient intake is key to healthy weight management.
• Aim for gradual loss of 0.5~1kg per week
• Avoid extreme calorie restriction
• Include regular exercise
• Eat sufficient protein to preserve muscle
• Drink plenty of water (2L+ daily)
• Get adequate sleep (7~8 hours)
• Manage stress
• Approach as long-term lifestyle change
• Use food scale for accurate portions
• Read food labels carefully
• Consider calorie changes from cooking methods
• Include beverage calories
• Don't forget sauces and dressings
• Check restaurant nutrition information
• Use calorie tracking apps
• Too low calorie intake (causes metabolic slowdown)
• Overestimating exercise calories
• Underestimating food portions
• Ignoring liquid calories (juice, coffee drinks)
• Weekend overeating offsetting weekday efforts
• Expecting results too quickly
• Focusing only on calories, ignoring nutrient balance
• Overeating even healthy foods
