Calculate your daily calorie needs based on your goals
How it works
Converts your maintenance calories into a target intake for losing, maintaining, or gaining weight. Weight change follows the energy balance between calories consumed and calories expended.
Target = TDEE + Surplus | Target = TDEE − Deficit
TDEEtotal daily energy expenditure (maintenance)Deficitcalories below maintenance for fat loss7,700 kcalapproximate energy in 1 kg of body fat (3,500 per lb)
- Weekly deficit needed: 0.5 × 7700 = 3,850 kcal
- Daily deficit: 3850 / 7 = 550
- Target: 2759 − 550 = 2,209
- Deficits beyond roughly 25% of TDEE tend to cost lean mass and are hard to sustain.
- Metabolic adaptation reduces expenditure as you lose weight, so recalculate every 4-6 kg.
Related Tools
Most Searched Today
Frequently Asked Questions
Daily needs depend on age, sex, weight, height, and activity level. Most adult women need 1,600-2,400 kcal; adult men need 2,000-3,000 kcal. Our calculator computes your exact TDEE using the Mifflin-St Jeor formula.
BMR (Basal Metabolic Rate) is calories burned at rest. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor (1.2-1.9) to account for exercise and movement.
A deficit of 500 kcal/day produces about 1 lb/week of weight loss. Steeper deficits can slow metabolism and cause muscle loss. Combining moderate deficit with strength training preserves muscle.