Calorie Calculator

Weight change follows sustained energy balance. Roughly 7,700 kilocalories correspond to a kilogram of body tissue, so a daily gap of about 550 kcal shifts half a kilo per week. The calculator applies your chosen pace directly to estimated maintenance needs.

Pacing matters more than ambition. Aggressive deficits sacrifice muscle, adherence and sanity; moderate ones survive contact with real life. The tool flags targets that fall beneath your BMR, where professional guidance becomes genuinely important.