See daily calorie targets for losing, maintaining or gaining weight.
See daily calorie targets for losing, maintaining or gaining weight.
Enter values above and click Calculate — results will appear here with the formula explained.
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.
Advertisement
AdSense ready — add NEXT_PUBLIC_GOOGLE_ADSENSE_PUBLISHER_ID
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. Formula: target = TDEE ± (weekly goal kg × 7,700 ÷ 7); BMR via Mifflin-St Jeor
Calorie Calculator: See daily calorie targets for losing, maintaining or gaining weight. Formula: target = TDEE ± (weekly goal kg × 7,700 ÷ 7). Example: A moderately active 40-year-old female at 82 kg and 165 cm maintains near 2,096 kcal.
See daily calorie targets for losing, maintaining or gaining weight. Formula: target = TDEE ± (weekly goal kg × 7,700 ÷ 7); BMR via Mifflin-St Jeor
| Field | What to enter |
|---|---|
| Sex | Enter a value |
| Age (years) | e.g. 40 |
| Weight (kg) | e.g. 82 |
| Height (cm) | e.g. 165 |
| Activity level | Enter a value |
| Weekly change goal (kg/week) | -0.5 |
All fields use the exact formulas shown below — results include step-by-step breakdowns you can verify by hand.
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.
Advertisement
AdSense ready — add NEXT_PUBLIC_GOOGLE_ADSENSE_PUBLISHER_ID
A moderately active 40-year-old female at 82 kg and 165 cm maintains near 2,096 kcal. A −0.5 kg/week goal subtracts 550, landing at about 1,546 kcal/day.
Advertisement
AdSense ready — add NEXT_PUBLIC_GOOGLE_ADSENSE_PUBLISHER_ID