Health tools
Calorie calculator
Estimated maintenance calories (TDEE) from your BMR and activity level. Not a prescription — use with professional advice if you have a condition.
Standard daily intake (broad guidance)
- Fat: about 20–25% of total daily calories (types matter too — ask a professional).
- Cholesterol: many guidelines suggest keeping under ~300 mg/day unless your doctor says otherwise.
- Complex carbohydrates: often ~50–60% of daily energy in balanced plans (as part of quality diet).
- Protein: often ~10–15% in general population plans; needs change with age, activity, and illness.
Calories for fat loss
A common rule of thumb is that ~3,500 kcal ≈ 0.5 kg of stored energy, so a ~500 kcal daily deficit is often discussed as a steady pace. In practice, metabolism, sleep, and stress all play a part — do not drop calories sharply without support.
Note: Do not slash intake overnight hoping for a quick fix; very low diets can backfire. A clinician or dietitian can help you set a safe target.