Calorie Calculator
This calculator estimates the number of calories you should eat each day to reach a specific goal — losing weight, maintaining your current weight, or gaining weight — based on your body stats and activity level.
Fill in the form and select Calculate to see your result here.
What is Calorie?
Your daily calorie target is your maintenance calories (TDEE) adjusted up or down based on your goal. A consistent, moderate deficit supports fat loss; a consistent, moderate surplus supports weight and muscle gain.
Calorie Formula
This calculator first estimates your TDEE using the Mifflin-St Jeor equation and your activity level, then applies a ~500 calorie adjustment (roughly 0.5 kg/week of change) based on your selected goal.
Goal Calories = TDEE ± 500 kcal (based on goal)
Calorie Example
If your TDEE is 2500 calories and your goal is weight loss, your target would be approximately 2500 - 500 = 2000 calories per day.
How to Use This Calculator
- Enter your gender, age, height, weight and activity level.
- Select your goal: lose weight, maintain weight, or gain weight.
- Select "Calculate" to see your daily calorie target.
Limitations
- A 500-calorie adjustment is a common, moderate starting point — individual results vary and may need fine-tuning based on real progress.
- This tool does not account for medical conditions, medications, or specific dietary needs.
- Extremely low calorie intakes are not recommended without professional supervision.