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Calorie Calculator

Estimate maintenance calories from BMR and activity, then plan deficit or surplus targets for weight goals.

Your details

Enter your measurements to estimate basal metabolic rate.

Optional — enables Katch-McArdle formula

Your goal

Daily calories · Maintain weight

2,556kcal/day

Calorie target vs maintenance

Goal: Maintain weight

TDEE by activity level

Tap a bar or pill to set your activity level

Estimate only — not medical adviceView details

Do not reduce calories by more than 1,000 kcal/day without medical supervision. Minimum: 1,200 kcal (women), 1,500 kcal (men).

Target · Maintain weight

2,556 kcal

TDEE: 2,556

How it works

A calorie calculator estimates how much energy you might need per day to maintain, lose, or gain weight. It usually starts from a BMR estimate, multiplies by activity, then applies a surplus or deficit.

Enter body stats and activity, then choose a goal. Maintenance is roughly TDEE; weight loss uses a moderate deficit; weight gain uses a surplus. Larger swings are harder to sustain and can backfire.

Food labels and trackers count ingested energy; this tool estimates expenditure. Real-world results vary with adherence, water weight, sleep, and measurement error—so treat targets as adjustable ranges.

Protein, fiber, and strength training often matter as much as the calorie number for how a cut or bulk feels. Pair this page with the Protein Calculator when building macros.

This is educational guidance, not medical nutrition therapy. People with clinical conditions should follow clinician or dietitian advice.

Frequently asked questions

How big should a calorie deficit be?
Many general plans use a moderate deficit so losses are gradual. Very aggressive deficits can increase fatigue, muscle loss risk, and rebound eating. Prefer sustainable changes you can measure over weeks.
Why am I not losing weight at my calorie target?
Common causes include underestimating intake, overestimating activity, water retention, and irregular weeks. Recalculate after weight changes and focus on weekly averages.
Do I need to hit the number exactly every day?
Usually no. Weekly averages matter more. Some people prefer flexible daily targets around a weekly budget.
Is a calorie the same as a kilocalorie on labels?
In nutrition, “calorie” on labels usually means kilocalorie (kcal). Calculator outputs are in the same everyday food-energy units.

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