Calorie Calculator
Find your daily calorie target for weight loss, muscle gain, or maintenance — with a full macro breakdown and a weight projection curve.
BMR: —
Eating window: 12:00 – 20:00 (16:8 protocol)
What Your Numbers Mean
BMR is what your body burns at complete rest. Multiply that by an activity factor and you get your TDEE — your maintenance calories, the amount that keeps your weight steady.
To lose, eat a modest deficit below TDEE. To gain muscle, eat a small surplus and lift. To maintain, stay at TDEE and adjust as your weight and activity shift.
A Safe Calorie Deficit
Roughly 7,700 kcal equals about 1 kg of body fat. In practice, aiming to lose 0.25–1 kg per week is sustainable for most people. Faster losses often sacrifice muscle and are hard to keep off.
| Goal | Daily adjustment | Result |
|---|---|---|
| Slow weight loss | ≈ −275 kcal | ≈ 0.25 kg/week |
| Moderate loss | ≈ −550 kcal | ≈ 0.5 kg/week |
| Faster loss | ≈ −1100 kcal | ≈ 1 kg/week |
| Lean muscle gain | ≈ +275 to +550 kcal | ≈ 0.25–0.5 kg/week |
Macro Breakdown
The calculator splits your daily target using a balanced template: 2 g of protein per kg of bodyweight to protect muscle, 25% of calories from fat for hormones and satiety, and the remainder from carbohydrates for training fuel. Protein and carbs give 4 kcal per gram; fat gives 9 kcal per gram.
Activity Levels
| Level | Factor | What counts |
|---|---|---|
| Sedentary | 1.2 | Desk job, little structured exercise |
| Lightly active | 1.375 | Light exercise or walking 1–3 days/week |
| Moderately active | 1.55 | Moderate training 3–5 days/week |
| Very active | 1.725 | Hard training 6–7 days/week |
| Extra active | 1.9 | Physical job plus daily intense training |
When the numbers matter more than the guesswork
This calculator is for anyone who has tried adjusting their food intake by feel and hit a wall. Whether your goal is shedding fat, building muscle, or holding steady, you need a starting number grounded in your actual body metrics and daily movement. Plug in your age, height, weight, and activity level, pick a rate of change, and you get a concrete daily calorie target plus a macro split. It replaces spreadsheet math and rough estimates with a figure you can plan meals around today.
Five fields between you and a daily target
- Enter your Age, Gender, Height, and Weight in the input fields above.
- Select your Activity Level from the dropdown matching your typical day.
- Choose a goal button: Lose Weight, Maintain, or Gain Weight.
- Pick a weekly rate button like 0.5 kg or 1 kg based on your timeline.
- Click Calculate My Calories to get your daily intake and macro breakdown.
Frequently Asked Questions
How many calories should I eat a day?
It depends on your height, weight, age, gender, activity level and goal. Estimate your TDEE first, then subtract 300–500 for weight loss or add 200–400 for muscle gain. This calculator does all of that for you instantly.
What is a calorie deficit?
A calorie deficit means eating fewer calories than you burn. Because ~7,700 kcal ≈ 1 kg of fat, a 500 kcal daily deficit produces about 0.45 kg (1 lb) of loss per week — a common, sustainable target.
How accurate is TDEE?
TDEE is a good starting estimate, not a lab measurement. Individual factors like muscle mass and hormones shift the real number. Use it for 2–3 weeks, watch your weekly average on the scale, then adjust by roughly 200 calories.
How many calories to lose 1 lb per week?
Around 500 calories below your maintenance each day. A gentler 250-calorie deficit halves the pace to about half a pound weekly, with less impact on muscle and energy.
Is this calorie calculator free and private?
Yes — free and fully private. Every calculation runs locally in your browser; your personal data is never uploaded, stored, or shared.
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Every unit pair has a dedicated page with the exact factor, a full value table and a worked example.