Calorie Calculator
Calculate your daily calorie needs to lose weight, maintain, or gain weight based on your stats and activity.
Did this tool work for you?
How to use this calculator
TDEE is your total daily calorie burn. Adjust by ±500 kcal/day to lose or gain ~0.5 kg/week.
- 1
Enter your weight, height, and age.
- 2
Select your biological sex.
- 3
Choose your typical daily activity level.
- 4
Select your weight goal.
- 5
The calculator shows your recommended daily calories and suggested macronutrient breakdown.
Frequently asked questions
How many calories should I eat to lose weight?
Eat 500 kcal below your TDEE to lose approximately 0.5 kg (1 lb) per week. This is a sustainable deficit. Larger deficits cause faster loss but risk muscle loss and metabolic slowdown.
How many calories are in a kg of fat?
One kilogram of body fat contains approximately 7,700 kcal. A 500 kcal daily deficit = 3,500 kcal per week = roughly 0.45–0.5 kg of fat loss per week.
Should I eat back exercise calories?
It depends on your activity level selection. If you included exercise in your "activity level" selection, do not eat back calories. If you selected "sedentary" and exercise separately, eating back 50–75% of exercise calories is reasonable.
Why aren't I losing weight at my calculated deficit?
Possible reasons: overestimated activity level, underestimated food intake (cooking oils, sauces, drinks), water retention masking fat loss, metabolic adaptation over time, or a thyroid issue. Track food accurately for 2 weeks before adjusting.
How many calories do you need per day?
Understanding TDEE and calorie balance
Your body weight is fundamentally determined by energy balance: calories in vs calories out. TDEE (Total Daily Energy Expenditure) is your "calories out." Eat less than TDEE = weight loss. Eat more = weight gain. The calculator estimates TDEE using the Mifflin-St Jeor BMR formula plus an activity multiplier.
Macronutrients: protein, fat, carbs
Protein: 4 kcal/g — essential for muscle retention during weight loss. Aim for 1.6–2.2g per kg bodyweight. Fat: 9 kcal/g — needed for hormones, vitamins, brain function. Minimum 0.5g per kg. Carbohydrates: 4 kcal/g — primary fuel source. Fill remaining calories after protein and fat targets.
Why calorie calculators are estimates
Metabolic calculators have ±10–15% accuracy for most people. Track your weight for 2–3 weeks while eating at the calculated target, then adjust based on actual results. If losing faster than expected, eat a bit more. If not losing, reduce by 100–200 kcal.
Learn more from an authoritative source:
CDCBody Fat Calculator
Estimate your body fat percentage using the US Navy method with waist, neck, and hip measurements.
Ideal Weight Calculator
Calculate your ideal body weight range using four leading medical formulas — Devine, Robinson, Miller, and Hamwi.
Water Intake Calculator
Calculate your recommended daily water intake based on your weight, activity level, and climate.
Heart Rate Calculator
Calculate your maximum heart rate and target heart rate zones for fat burning, cardio, and peak performance.
Protein Calculator
Calculate your daily protein intake recommendation based on your weight, goal, and activity level.
Sleep Calculator
Find the best times to wake up or go to sleep based on 90-minute sleep cycles to wake up feeling refreshed.
Results are estimates for informational purposes only and do not constitute professional financial, medical, legal, or technical advice. Read full disclaimer →