Calorie Calculator
Find your daily calorie target for losing, maintaining or gaining weight.
About the Calorie Calculator
This calorie calculator computes your daily calorie target based on your physical characteristics and a weight goal — losing, maintaining, or gaining weight. Enter your weight, height, age, gender, and goal, and the tool returns your daily calorie target along with a suggested macronutrient split (protein, carbs, fat) to make the target actionable.
The calculator uses the Mifflin-St Jeor equation for BMR, applies a moderate activity multiplier (1.55, equivalent to exercising 3-5 days per week), and adjusts the result by 500 kcal/day for weight loss or gain. A 500 kcal/day deficit produces about 0.5 kg/week of weight loss, since 1 kg of body fat ≈ 7,700 kcal. The same surplus produces about 0.5 kg/week of weight gain.
The suggested macro split (30% protein, 40% carbs, 30% fat) is a balanced starting point that supports muscle preservation during weight loss and lean mass gain during weight gain. For specific goals — aggressive cutting, keto diet, high-carb endurance training — use our Macro Calculator which lets you customize the ratios.
How It Works
The calculator follows a three-step process:
Step 1: BMR via Mifflin-St Jeor (see BMR Calculator); Step 2: TDEE = BMR * 1.55 (moderate activity); Step 3: Target = TDEE + adjustment (based on goal)The adjustments:
- Maintain weight: Target = TDEE (no adjustment)
- Lose 0.5 kg/week: Target = TDEE - 500 kcal (deficit)
- Gain 0.5 kg/week: Target = TDEE + 500 kcal (surplus)
The 500 kcal/day figure is derived from the energy density of body fat: 1 kg of fat ≈ 7,700 kcal. A 500 kcal/day deficit over 7 days = 3,500 kcal/week ≈ 0.45 kg of fat loss. Larger deficits (750-1,000 kcal/day) produce faster loss but increase risk of muscle loss, hunger, and metabolic adaptation.
The macro split assumes 4 kcal/g for protein and carbs, 9 kcal/g for fat. Protein at 30% of calories is higher than the RDA (0.8 g/kg) and supports muscle preservation; carbs at 40% fuel activity; fat at 30% supports hormone production.
Worked Examples
Suppose you are a 30-year-old male, 70 kg, 175 cm, with a goal to lose 0.5 kg/week.
- BMR (Mifflin-St Jeor): 10*70 + 6.25*175 - 5*30 + 5 = 1,649 kcal/day
- TDEE (1.55 multiplier): 1,649 * 1.55 = 2,556 kcal/day
- Adjustment for weight loss: -500 kcal/day
- Daily target: 2,556 - 500 = 2,056 kcal/day
- Suggested macros at 30/40/30:
- Protein: 2,056 * 0.30 / 4 = 154 g
- Carbs: 2,056 * 0.40 / 4 = 206 g
- Fat: 2,056 * 0.30 / 9 = 69 g
For a 30-year-old female, 60 kg, 165 cm, gain 0.5 kg/week: BMR = 1,320, TDEE = 2,046, target = 2,546 kcal/day with macros 191g protein / 254g carbs / 85g fat.
For maintenance of the same male: target = 2,556 kcal/day, no deficit or surplus.
When to Use This Tool
Use this calorie calculator when:
- Starting a weight-loss journey and need a daily calorie target
- Planning a lean bulk (muscle gain with minimal fat gain)
- Calculating macros for a specific fitness goal
- Comparing the calorie needs for lose vs maintain vs gain
- Setting initial targets for a fitness app (MyFitnessPal, Cronometer, MacroFactor)
- Adjusting calorie targets after significant weight change
- Educational use: showing how body size, age, and gender affect calorie needs
For a more granular macro breakdown (cutting, keto, endurance, high-protein), use our Macro Calculator. For tracking TDEE accurately as your weight changes, re-run the calculation every 4-6 weeks.
Limitations & Disclaimer
This calculator uses the Mifflin-St Jeor BMR formula with a moderate activity multiplier (1.55) and a fixed 500 kcal/day adjustment for weight loss or gain. It does not account for actual activity level (use the TDEE Calculator for that), body composition (lean vs fat mass affects metabolic rate), metabolic adaptation after weight loss, hormonal conditions (hypothyroidism, PCOS, Cushing's), medications (SSRIs, steroids, insulin), sleep quality, stress, age-related metabolic decline, or water weight fluctuations. The macro split is a general starting point; individual needs vary by training intensity, dietary preferences, and medical conditions. Weight loss results vary — expect 0.3-0.7 kg/week with a 500 kcal deficit, not exactly 0.5 kg. This is an educational estimate, not medical or nutritional advice. Consult a registered dietitian or physician for personalized guidance. See our disclaimer for full terms.
Frequently Asked Questions
How fast can I safely lose weight?
The widely recommended rate is 0.5-1.0 kg/week (1-2 lb/week), requiring a 500-1,000 kcal/day deficit. Faster loss increases risk of muscle loss, gallstones, nutrient deficiencies, and metabolic adaptation. Very obese individuals can sometimes lose faster initially without these risks; leaner individuals should aim for 0.25-0.5 kg/week to preserve muscle.
What if my weight loss plateaus?
Plateaus occur because TDEE drops as you lose weight (less mass to maintain) and metabolic adaptation occurs (lower NEAT). Recalculate your TDEE after every 5-10 kg loss, take a 1-2 week 'diet break' at maintenance, and consider increasing activity rather than further cutting calories. Plateaus are normal, not failure.
Is a 1,200 calorie diet safe?
For most adults, 1,200 kcal/day is too low — it risks muscle loss, nutrient deficiencies, gallstones, and metabolic adaptation. The minimum recommended intake is 1,200 for women and 1,500 for men, and only under medical supervision. Better to increase activity (which raises TDEE) than to slash calories below BMR.
Should I adjust the macro split?
The default 30/40/30 split works for most general fitness goals. For aggressive fat loss with muscle preservation, try 40/30/30 (higher protein). For endurance athletes, try 25/55/20 (higher carbs). For keto, try 25/5/70. Use our <a href='/tools/macro-calculator.php'>Macro Calculator</a> for custom splits.
Does the calculator account for different activity levels?
No — it assumes moderate activity (1.55 multiplier). For sedentary office workers, TDEE is lower (use 1.2-1.375); for athletes in training, higher (1.725-1.9). For accurate TDEE based on your actual activity, use our <a href='/tools/tdee-calculator.php'>TDEE Calculator</a> first, then apply the 500 kcal adjustment manually.
How do I track my calorie intake?
Use a nutrition tracking app (MyFitnessPal, Cronometer, MacroFactor, Lose It!) and a kitchen scale for accurate portion measurement. Logging even one week of intake reveals surprising underestimates — most people undercount by 20-30%. Consistency matters more than perfect accuracy.
Last updated: July 21, 2026 · Author: HT99 Tools Editorial Team · Reviewed by: HT99 Tools Editorial Team