If you're on this page it's because you're wondering about calorie calculations. So you need to know how many calories you need per day.

Our body has a daily caloric need according to its body mass. Eating a healthy diet contributes to our well-being and health.

In this section, I will tell you about the daily calorie needs of our body and you will have all the nutritional information that will allow you to know your ideal weight by calculating your BMI.

calorie calculation

A healthy lifestyle is not just about the food you eat every day, but also about the regular physical exercise you do. Especially for those who have an office job, you need to ensure that you are continually making physical efforts.

Your eating behaviour greatly influences your weight curve, so your healthy weight depends on what you buy when you go shopping.



When shopping for food products, remember to look at the labels that contain information on the energy and nutritional values of each food: lipids, carbohydrates, proteins, vitamins and minerals, so you can know the daily calorie intake of the food you are eating. And if you want to know how to read a food label, I advise you to read this article : How to read a food label.

You will also be able to calculate the calories that each food can bring you per day. This will give you accurate information about their energy intake. Avoid all foods that will make you want to snack like junk food, sweets that will increase your body fat because they are part of a high-calorie diet and will inevitably lead you to overweight and even obesity in the long term.

Before we can do all this and understand our behaviour, let's first see what a calorie is.

What are calories?

What are calories? How to calculate your daily calories? How do I know how many calories I need?

Calories are units that measure the amount of energy in the food we eat and we need to calculate them.

  • 1 gram of carbohydrates provides 4 kilocalories,
  • 1 gram of protein provides 4 kilocalories,
  • 1 gram of fat brings 9 kilocalories.

Whether you are a man or a woman, your body needs energy to carry out your daily activities. These energy needs come from the foods we eat. These foods are measured in units of calories. The calculation of daily calories will be different from one person to another depending on age, gender, height, physical activity, current weight... Each individual has a different daily calorie intake and when you consume more calories than you need, you gain weight. It is therefore essential to have a balanced diet and to count calories in order to lose fat or lose weight for example. And conversely, gain muscle by increasing your intake slightly.



The following calorie calculator should be used to calculate your calories and report your goals. It is therefore interesting to know how much of this fuel we need to adjust our diet to get what you want. In general, when we are interested in our calorie needs, it is because we want to lose weight. Be careful, whether you are a man or a woman, following a diet to lose weight or keeping a low-calorie diet does not mean eating less, it mostly means eating better or healthier. Indeed, if you do not eat properly or you multiply fast food or even rich foods, by doing a dietary rebalancing, it is possible to eat sometimes more (in some cases) It will simply be enough to change your eating habits. Some people think they eat healthy, but let me tell you that if you eat as healthy as you can but the quantities of this food are too much, then you will gain weight, it's mathematical.


Maintenance calories are the calories our body needs to function properly and be in shape. In other words, the calculation of your basic metabolism for walking and carrying out your day's activities. Thanks to this calculation, you won't gain or lose weight.


In an objective to gain muscle is the maintenance calculation with an increase in calories that will allow to gain weight and therefore to BUILD MUSCLE. Provided that your diet is optimal in terms of carbohydrates, lipids and proteins.


More commonly known as dry calories in weight training (fat loss): Maintenance calories with a decrease in calories that will allow for LOSE FAT AND THEREFORE DRY OUT.

I am therefore providing you with this calorie calculator to help you understand your mistakes and show you the importance of calculating your daily requirement.


To get the results of your calories and macronutrients, simply fill in the table below :

  • Age, Sex, Weight, Height, Objective
  • Level of activity
    • Little Active = Moderate exercise but sedentary work
    • Moderate activity = Intense exercise but sedentary work
    • Very Active = Moderate exercise and active work
    • Extremely Active = Intense exercise and active work

Then click on " CALCULATE "and you'll get an approximation of your daily caloric needs...This is a base that will give you the number of calories to consume per day according to your goals. Counting calories will no longer be a problem. You will reach your ideal weight by controlling your macros. All the calories you consume should be counted.


Calorie calculation


After filling in your age, gender, weight, height, goal and activity level, click on Calculate to find out your calories and activity levels. macros (number of Carbohydrates, Proteins and Fat) in grams that you should consume per day.

(Carbs = Carbohydrates, Protein = Protein, Fat = Fat)

The daily calories given by my calculator may seem a bit low (same for fat) but this is due to the fact that I prefer to allow myself a 'cheat meal' during the week or 'pleasure meal' which will largely exceed my daily calories. This allows me to maintain a normal social life and be able to go to restaurants with friends without feeling guilty. So by adding this cheat meal, the average weekly calories will be a little higher.

Also the quantity of proteins in this calculator can sometimes seem high because it is rather oriented towards Musculation and Bodybuilding but in the case of a practice of Fitness leisure limit you to 2g per kg of body weight and 1.5 g per kg for a sedentary person.

By using this method, you will be able to maintain your diet over the long term and progress without frustration and without depriving yourself of the foods or small peaches you love.

If you would like a more precise food plan, without having fun calculating everything, with adequate recipes and nutritional plans tailored to your own personal case, your morphology, lifestyle, objectives, go to the section PERSONALIZED COACHING.

Note: In the daily calorie calculation, all calories must be taken into account (even vegetable protein).


If you need a personalized nutrition program with the distribution of your macros and healthy menus, call a coach.


As said before, a healthy lifestyle is not only about the food you eat every day, but also about the regular physical exercises you will do. If you're looking for a complete and independent weight-training program, they're accessible on the site here. And if you're not sure which program to choose, we've got you covered. Quiz is available to help you.

Need ideas for your recipes?

recipe for bodybuilding

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