:root{--ink:#241b3e;--ink-soft:#5b5378;--paper:#fffdf7;--card:#ffffff;--blue:#7b2ff7;--green:#13d97b;--orange:#ffb703;--red:#ff3d81;--radius:22px;--shadow:0 10px 30px rgba(36,27,62,.10);--grad-hero:linear-gradient(135deg,#7b2ff7 0%,#ff3d81 55%,#ffb703 110%);} *{box-sizing:border-box;margin:0;padding:0} html{scroll-behavior:smooth} body{font-family:'Inter',-apple-system,BlinkMacSystemFont,'Segoe UI',Roboto,sans-serif;background:var(--paper);color:var(--ink);line-height:1.6;-webkit-font-smoothing:antialiased;-moz-osx-font-smoothing:grayscale;} .wrap{max-width:1180px;margin:0 auto;padding:0 20px} header{position:sticky;top:0;z-index:50;background:rgba(255,253,247,.85);backdrop-filter:blur(12px);border-bottom:2px solid rgba(36,27,62,.06);} .nav{display:flex;align-items:center;gap:18px;justify-content:center;position:relative;width:100%} header .wrap{width:100%;display:flex;justify-content:center} .logo{display:flex;align-items:center;gap:10px;font-weight:900;font-size:1.45rem;text-decoration:none;color:var(--ink);} .logo b{background:var(--grad-hero);-webkit-background-clip:text;background-clip:text;color:transparent} .switch-mark{display:inline-flex;align-items:center;width:44px;height:26px;border-radius:999px;background:linear-gradient(135deg,#8a93b8,#565d85);padding:3px;transition:.25s;} .switch-mark .knob{width:20px;height:20px;border-radius:50%;background:#fff;transition:.25s} .logo:hover .switch-mark{background:linear-gradient(135deg,#13d97b,#0db56a)} .logo:hover .switch-mark .knob{transform:translateX(18px)} .nav-links{display:flex;gap:4px;margin-left:auto} .nav-links a{text-decoration:none;color:var(--ink-soft);font-weight:800;font-size:.92rem;padding:8px 14px;border-radius:999px;transition:.18s;} .nav-links a:hover{background:rgba(46,99,255,.1);color:var(--blue)} .menu-toggle{display:none;background:none;border:none;cursor:pointer;font-size:1.8rem;color:var(--ink);padding:8px 12px;position:absolute;right:20px} /* Language Switcher */ .language-switcher { margin-left: auto; display: flex; align-items: center; } .language-switcher select { padding: 8px 12px; border: 2px solid var(--blue); border-radius: 6px; background: #fff; color: var(--ink); font-weight: 700; cursor: pointer; font-size: 0.9rem; font-family: inherit; transition: .2s; } .language-switcher select:hover { background: rgba(123, 47, 247, 0.05); border-color: var(--blue); } .language-switcher select:focus { outline: none; border-color: var(--blue); box-shadow: 0 0 0 4px rgba(123, 47, 247, 0.12); } @media(max-width:760px){.nav-links{display:none;position:absolute;top:68px;left:0;right:0;background:rgba(255,253,247,.98);flex-direction:column;padding:12px 0;z-index:40}.nav-links.active{display:flex}.nav-links a{padding:14px 20px;border-radius:0;width:100%}.menu-toggle{display:block}} .hero{background:var(--grad-hero);padding:56px 0 72px;color:#fff;text-align:center} .hero h1{font-size:2.4rem;font-weight:900;line-height:1.2} .hero p{font-size:1.1rem;max-width:700px;margin:16px auto 0;opacity:.95} h1, h2, h3, h4 {font-family:'Nunito',sans-serif} h1, h2 {text-align:center} section{padding:48px 0} .calc-card{background:var(--card);border-radius:var(--radius);box-shadow:var(--shadow);padding:28px;max-width:700px;margin:0 auto 32px} input[type="number"], input[type="text"], select{font-family:inherit;font-size:1rem;padding:12px;border:2px solid #e3e9f7;border-radius:10px;outline:none;transition:.15s;width:100%;margin-bottom:12px;text-align:center} input[type="number"]:focus, input[type="text"]:focus, select:focus{border-color:var(--blue);box-shadow:0 0 0 4px rgba(46,99,255,.12)} input[type="number"]::-webkit-outer-spin-button,input[type="number"]::-webkit-inner-spin-button{-webkit-appearance:none;margin:0} input[type="number"]{-moz-appearance:textfield} label{font-weight:900;font-size:.8rem;text-transform:uppercase;letter-spacing:1px;color:var(--ink-soft);display:block;margin-bottom:8px;text-align:center} .form-row{display:grid;grid-template-columns:1fr 1fr;gap:12px} .form-row-3{display:grid;grid-template-columns:1fr 1fr 1fr;gap:12px} .toggle-group{display:flex;gap:8px;margin-bottom:16px} .toggle-btn{flex:1;padding:12px;border:2px solid #e3e9f7;background:var(--card);border-radius:10px;cursor:pointer;font-weight:700;color:var(--ink-soft);transition:.15s;text-align:center} .toggle-btn.active{border-color:var(--blue);background:#eef5ff;color:var(--blue)} .toggle-btn:hover{border-color:var(--blue);background:#f5f9ff} .radio-group{display:flex;gap:16px;margin-bottom:20px;justify-content:center} .radio-option{display:flex;align-items:center;gap:8px;cursor:pointer;flex:1;justify-content:center} .radio-option input[type="radio"]{width:20px;height:20px;cursor:pointer;accent-color:var(--blue)} .radio-option label{margin:0;cursor:pointer;font-weight:700;font-size:.95rem} .activity-levels{display:grid;grid-template-columns:repeat(auto-fit,minmax(130px,1fr));gap:12px;margin-bottom:20px} .activity-card{padding:16px;border:2px solid #e3e9f7;border-radius:10px;text-align:center;cursor:pointer;transition:.15s;background:var(--card)} .activity-card:hover{border-color:var(--blue);background:#f5f9ff} .activity-card.active{border-color:var(--blue);background:#eef5ff;box-shadow:0 0 0 4px rgba(46,99,255,.12)} .activity-card.active input[type="radio"]{accent-color:var(--blue)} .activity-label{font-weight:700;font-size:.85rem;color:var(--ink);margin-bottom:4px} .activity-desc{font-size:.75rem;color:var(--ink-soft);font-weight:600} .result-box{background:#eef5ff;border-radius:8px;padding:20px;margin:20px 0;text-align:center} .result-value{font-size:2.5rem;font-weight:900;color:var(--blue)} .result-label{font-size:.9rem;color:var(--ink-soft);margin-top:8px;font-weight:700} .results-grid{display:grid;grid-template-columns:repeat(auto-fit,minmax(200px,1fr));gap:16px;margin:20px 0} .result-card{background:var(--card);border-radius:var(--radius);box-shadow:var(--shadow);padding:24px;text-align:center;border-left:4px solid var(--blue)} .result-card.loss{border-left-color:#ff3d81} .result-card.gain{border-left-color:#ffb703} .result-card.maintenance{border-left-color:#13d97b} .result-card h3{font-size:.95rem;color:var(--ink-soft);font-weight:700;margin-bottom:12px;text-transform:uppercase;letter-spacing:.5px} .result-card .value{font-size:2.2rem;font-weight:900;color:var(--ink);margin-bottom:8px} .result-card .note{font-size:.8rem;color:var(--ink-soft);font-weight:600} .info-box{background:rgba(123,47,247,.05);border:2px solid rgba(123,47,247,.2);border-radius:10px;padding:16px;margin:16px 0;font-size:.9rem;line-height:1.6} .info-box strong{color:var(--blue)} .section-title{font-weight:900;font-size:1.2rem;margin-bottom:20px;color:var(--ink);text-align:center} .table-container{display:flex;justify-content:center;width:100%} .table-scroll{overflow-x:auto;position:relative;background:linear-gradient(to right,transparent,rgba(255,255,255,.8)) no-repeat right;max-width:100%} table{border-collapse:collapse;margin:0 auto;width:100%} table thead{background:var(--ink);color:#fff} table th{font-size:.85rem;text-transform:uppercase;letter-spacing:.5px;padding:13px 16px;text-align:left;font-weight:900} table td{padding:11px 16px;font-weight:600;border-bottom:1.5px solid #e9eefa} table tr:nth-child(even) td{background:#fafcff} table tr:last-child td{border-bottom:0} .affiliate-btn{padding:12px 16px;background:var(--blue);color:#fff;border-radius:8px;text-decoration:none;font-weight:700;text-align:center;display:block;cursor:pointer;transition:.2s ease;border:none} .affiliate-btn:hover{transform:translateY(-3px);box-shadow:0 8px 16px rgba(123,47,247,.25)} .site-footer{background:var(--ink);color:#fff;padding:48px 0 32px;margin-top:80px;font-size:.95rem} .footer-wrap{max-width:1180px;margin:0 auto;padding:0 20px} .footer-top{display:grid;grid-template-columns:1fr 1fr;gap:48px;margin-bottom:32px;align-items:start} .footer-brand h3{font-family:'Nunito',sans-serif;font-size:1.3rem;font-weight:900;margin-bottom:8px;background:linear-gradient(135deg,#7b2ff7 0%,#ff3d81 55%,#ffb703 110%);-webkit-background-clip:text;background-clip:text;color:transparent} .footer-brand p{opacity:.8;line-height:1.6;font-size:.95rem} .footer-links{display:flex;flex-direction:column;gap:12px} .footer-links a{color:#fff;text-decoration:none;font-weight:700;transition:.2s;opacity:.8} .footer-links a:hover{opacity:1;color:var(--blue)} .footer-bottom{border-top:1px solid rgba(255,255,255,.1);padding-top:24px;text-align:center;opacity:.6;font-size:.85rem} @media(max-width:640px){ .form-row{grid-template-columns:1fr} .form-row-3{grid-template-columns:1fr} .results-grid{grid-template-columns:1fr} .activity-levels{grid-template-columns:repeat(2,1fr)} .result-value{font-size:1.8rem} .result-card .value{font-size:1.6rem} .hero h1{font-size:1.8rem} .footer-top{grid-template-columns:1fr;gap:24px} .site-footer{padding:32px 0 24px;margin-top:48px} }

Calorie Calculator

Calculate your daily calorie needs and get personalized recommendations for weight loss, maintenance, or gain

Personal Information

Sedentary
Little or no exercise
Lightly Active
1-3 days/week
Moderate
3-5 days/week
Very Active
6-7 days/week
Extremely Active
Intense training

Your Results

Basal Metabolic Rate (BMR)
1,680
Calories at rest
Total Daily Energy Expenditure (TDEE)
2,300
Calories you burn

Daily Calorie Recommendations

Weight Loss

1,800
500 calorie deficit
~0.5 kg/week

Maintenance

2,300
No change in weight
Energy balance

Weight Gain

2,800
500 calorie surplus
~0.5 kg/week
Harris-Benedict Equation: BMR is calculated using your age, gender, height, and weight. TDEE is then calculated by multiplying BMR by your activity level multiplier to estimate total calories burned daily.

Activity Level Guide

Sedentary (1.2x)
Little or no exercise, office job, minimal daily activity
Lightly Active (1.375x)
Light exercise 1-3 days per week, active job
Moderately Active (1.55x)
Moderate exercise 3-5 days per week
Very Active (1.725x)
Hard exercise 6-7 days per week, physical job
Extremely Active (1.9x)
Intense exercise twice daily, professional athlete

Calorie Burn by Activity

Approximate calories burned per 30 minutes (based on 75 kg / 165 lbs person)

Activity Intensity Calories (30 min)
Walking Moderate (4.8 km/h) 150
Running Moderate (8 km/h) 330
Running Fast (12 km/h) 450
Cycling Moderate (16-19 km/h) 270
Cycling Fast (24-30 km/h) 480
Swimming Moderate 240
Swimming Fast 350
Weight Training Moderate intensity 180
Weight Training High intensity 270
Yoga Hatha/Vinyasa 120
Dancing Social 150
Dancing Vigorous 300
Elliptical Moderate 200
Rowing Moderate 240
Basketball Recreational 240
Tennis Recreational 210
Hiking Moderate pace 200
Jumping Rope Moderate pace 360
HIIT Training High intensity 400

Fitness Tracking Tools

Essential products for monitoring your health and fitness goals:

Fitness Trackers & Smartwatches Smart Scales with Analytics Nutrition & Food Scales Home Fitness Equipment

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