Calorie Calculator
Calculate a daily calorie target based on your goal — lose, maintain, or gain weight.
Disclaimer: This result is an estimate for informational purposes only and is not medical advice.
Calculate
Enter your values below.
Result
Daily calorie target
0
Disclaimer: This result is an estimate for informational purposes only and is not medical advice.
Formula used
TDEE is calculated first, then your chosen daily adjustment is subtracted (for loss) or added (for gain).
Example: TDEE 2,267 kcal, losing weight with a 500 kcal deficit → target ≈ 1,767 kcal/day.
How to use this calculator
- Enter Weight (kg), Height (cm), Age (years), Daily calorie adjustment.
- Choose Sex, Activity level, Goal.
- Press Calculate to see your result instantly.
FAQ
Frequently asked questions
What calorie deficit is recommended for weight loss?
A deficit of about 500 kcal/day is a commonly cited approach for roughly 0.5 kg (1 lb) of loss per week, though individual needs vary.
Is a very large deficit a good idea?
Very large or rapid deficits are often unsustainable and can risk muscle loss and nutrient deficiencies — moderate, sustainable changes are generally recommended.
Should I consult a professional before starting a calorie plan?
Yes, especially for significant weight changes or if you have any health conditions.
How do I know if my calorie target is accurate for me?
Track your actual weight change over 2-3 weeks and adjust the target if results differ meaningfully from expectations.