Daily Calorie Calculator
Calculate your daily calorie needs for maintenance, weight loss, or weight gain.
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To effectively manage your weight, you need a data-driven starting point, not a vague goal. This calculator gives you that. It estimates your Total Daily Energy Expenditure (TDEE)—the number of calories you need to maintain your current weight. From there, it provides clear, actionable calorie targets for weight loss or gain. This removes the guesswork and allows you to create a nutrition plan that is tailored to your body and your goals.
How to Find Your Calorie Targets
The calculation is based on your unique profile:
- Your Stats: Enter your age, gender, height, and current weight.
- Your Activity Level: Be honest about how active you are, from a sedentary office job to daily intense workouts. This has a huge impact on your calorie needs.
The calculator will then provide estimated daily calorie targets for maintaining your weight, as well as for mild and more aggressive weight loss or gain.
Frequently Asked Questions (FAQ)
Q: How big should my calorie deficit be for weight loss?
A: A deficit of 300-500 calories below your maintenance level is a sustainable and widely recommended target for losing about 0.5-1 kg (1-2 lbs) per week. A more extreme deficit can lead to muscle loss and is harder to maintain.
Q: Should I recalculate my calories as I lose weight?
A: Yes. As your weight changes, so do your energy needs. It's a good idea to recalculate your maintenance calories every 5-10 kg of weight loss to ensure your targets remain accurate and you don't hit a plateau.