Accurate Calorie & Macro Calculator with Custom Settings

CalorieCalc.cc is an advanced nutrition planning tool. Unlike simple calorie counters, our calculator allows you to not only find your daily energy needs but also flexibly adjust goals—from mild weight loss to aggressive cutting—and set individual protein and fat targets per kg of body weight.

1. Activity Level

To accurately calculate your Basal Metabolic Rate (Mifflin-St Jeor equation), select the option that best matches your lifestyle:

• Sedentary: Office job, no sports, minimal physical movement.
• 1-3 workouts per week: Light activity (fitness, long walks, occasional exercise).
• 3-5 workouts per week: Moderate activity (regular gym visits, running).
• 6-7 workouts per week: High activity (daily intense training).
• Workouts 2 times a day: Extreme activity (professional athletes, heavy physical labor).

2. Goal Selection: Weight Loss, Gain, or Maintenance

Our service adapts the calculation to your specific goal. Choose your preferred intensity:

📉 For Weight Loss (Calorie Deficit)

• Mild Weight Loss: Small deficit (~10%). Ideal for muscle preservation and comfortable weight reduction without stress or hunger.
• Moderate Weight Loss: Optimal balance (~15% deficit). The "gold standard" for most dieters.
• Aggressive Weight Loss: Significant deficit (~20%). Suitable for quick "cutting" over a short period. Requires high protein intake to protect muscles.

📈 For Muscle Gain (Calorie Surplus)

• Slow Bulk: Minimal surplus ("Lean Bulk"). Allows for muscle growth with minimal fat accumulation.
• Moderate Bulk: Standard mode for hypertrophy (muscle growth).
• Fast Bulk: Maximum surplus. Suitable for "hardgainers" (ectomorphs) who struggle to gain weight.

Maintenance: Calculates your TDEE (Total Daily Energy Expenditure) to keep your weight stable.

3. Professional Macro Settings (Protein & Fat)

The key advantage of CalorieCalc.cc is the ability to manually set nutrient intake per kilogram of body weight. This is critical for creating a professional nutrition plan:

• Protein per kg: Usually recommended between 1.2 to 2.5 g/kg. During weight loss (cutting), protein needs increase to protect muscles from breakdown (catabolism).
• Fat per kg: Recommended range is 0.8 - 1.2 g/kg. Dietary fats are essential for hormonal health. We do not recommend dropping below 0.7 g/kg.
• Carbs: Calculated automatically from the remaining calories. Carbohydrates provide energy for high-intensity training and brain function.

Frequently Asked Questions (FAQ)

How much protein should I eat for weight loss?

In a calorie deficit (especially during "Aggressive Weight Loss"), it is recommended to increase protein to 1.8–2.2 g per kg of body weight to ensure your body burns fat, not muscle tissue.

Should I choose Slow or Fast Bulk?

"Fast Bulk" often leads to excessive fat gain. If you aim for a lean, muscular physique, choose "Slow" or "Moderate Bulk" and monitor your progress weekly.