Calorie Calculator
Calculate your daily calorie target for weight loss, maintenance, or muscle gain using your TDEE and activity level.
Unit system
Daily calorie target
1,941 kcal
Goal: Maintain
TDEE (maintenance)
1,941 kcal
BMR: 1,618 kcal
Expected weight change
Per week
0 lb (0 kg)
Daily adjustment
0 kcal
Projection
| Weeks | Change (lb) | Change (kg) |
|---|---|---|
| 4 | 0 | 0 |
| 8 | 0 | 0 |
| 12 | 0 | 0 |
Suggested macros
- Protein 139 g
- Carbs 139 g
- Fat 46 g
Based on 0.9 g protein per lb body weight, 40% carbs, 30% fat from remaining calories. Use the macro calculator for a detailed breakdown.
Calorie targets are estimates based on the Mifflin-St Jeor equation and population-average activity multipliers. Individual metabolism varies by 10-15%. Track your weight for 2-3 weeks and adjust intake by 100-200 kcal if the scale is not moving as expected. Not medical advice.
How this tool works
This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR): BMR = (10 x weight_kg) + (6.25 x height_cm) - (5 x age) + 5 for men or -161 for women. Your BMR is multiplied by an activity factor (sedentary 1.2, lightly active 1.375, moderately active 1.55, very active 1.725, extra active 1.9) to produce your Total Daily Energy Expenditure (TDEE). A goal-specific calorie adjustment is then applied: -750 kcal/day for fast weight loss (~1.5 lb/week), -375 for slow loss (~0.75 lb/week), 0 for maintenance, +200 for slow muscle gain (lean bulk), or +400 for fast gain. A safety floor of 1,500 kcal for men and 1,200 kcal for women is enforced to prevent extreme restriction. Expected weekly weight change is calculated using the 3,500 kcal per pound estimate.
Worked example
A 30-year-old man weighing 80 kg at 175 cm with moderate activity has a BMR of about 1,749 kcal and a TDEE of about 2,711 kcal. Choosing 'Lose weight (fast)' subtracts 750 kcal, giving a daily target of about 1,961 kcal. At a 750 kcal/day deficit, the expected loss rate is roughly 1.5 lb (0.68 kg) per week, projecting about 6 lb lost in 4 weeks, 12 lb in 8 weeks, and 18 lb in 12 weeks.
Frequently asked questions
How many calories do I need per day?
It depends on your body size, age, sex, and activity level. Most adults need 1,600-2,400 calories for maintenance. Use this calculator to get a personalized estimate based on your TDEE.
What is a safe calorie deficit?
A deficit of 250-750 calories per day is generally considered safe and sustainable, targeting 0.5-1.5 lbs of weight loss per week. Deficits above 1,000 calories daily risk muscle loss and metabolic adaptation.
How accurate are online calorie calculators?
TDEE calculators estimate within 10-15% for most people. Track your weight for 2-3 weeks and adjust your calorie target by 100-200 kcal if the scale is not moving as expected.