Our calorie calculator answers the question 'how many calories should I eat?' by calculating your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE), then adjusting for your fitness goal. Whether you want to lose weight with a calorie deficit, maintain your current weight, or build muscle with a calorie surplus, this calculator provides accurate daily calorie targets with macro breakdown.
500 calorie deficit for weight loss
Resting metabolism
Maintenance calories
Weekly Change
-0.5 kg
Monthly Change
-2 kg
Calorie Warning
Target is below recommended minimum.
Pro Tip
Track for 2-3 weeks and adjust based on actual results. These are estimates with ~10% margin.
Calorie Plan (30yo Female, 65kg, Moderate Activity):
A 500 cal/day deficit = ~0.5kg/week loss. Never go below BMR long-term as it can slow metabolism.
Input your age, gender, current weight, and height accurately for precise calculations.
Choose how active you are weekly. When in doubt, choose one level lower — most people overestimate.
Select weight loss (deficit), maintenance, or muscle gain (surplus) based on your fitness objective.
See your personalized daily calorie intake with macro breakdown. Track for 2-3 weeks and adjust as needed.
Your daily calorie needs are calculated by first determining your BMR (Basal Metabolic Rate) using the Mifflin-St Jeor equation, then multiplying by an activity factor to get TDEE. For weight loss, we subtract 500-1000 calories (calorie deficit). For muscle gain, we add 300-500 calories (calorie surplus).
Daily Calories = TDEE ± Goal Adjustment
For safe weight loss, create a 500-calorie deficit (loses ~0.5kg/week) — never go below 1,200 calories for women or 1,500 for men
For muscle gain, add 300-500 calories above maintenance combined with strength training
Track your calories for 2-3 weeks and adjust based on actual weight changes
Protein intake is crucial — aim for 1.6-2.2g per kg of body weight
Be honest about your activity level — overestimating leads to eating too much
Recalculate your calories after every 5kg of weight change
Our free calorie calculator tells you exactly how many calories you need per day based on your age, gender, height, weight, activity level, and fitness goal. Whether you want to lose weight with a calorie deficit, maintain your weight, or build muscle with a calorie surplus, this calculator gives you personalized daily calorie intake recommendations.
Your daily calorie needs are unique to you. They depend on your Basal Metabolic Rate (BMR), activity level, and fitness goal. Most adults need between 1,600-3,000 calories per day. Our calorie calculator uses the scientifically-validated Mifflin-St Jeor equation to calculate your exact needs.
To lose weight, you need a calorie deficit — eating fewer calories than you burn. A 500-calorie daily deficit results in about 0.5kg (1 pound) of weight loss per week. Our calorie deficit calculator shows you exactly how many calories to eat for safe, sustainable weight loss.
Building muscle requires a calorie surplus — eating more than you burn. Combined with strength training, a 300-500 calorie surplus supports muscle growth while minimizing fat gain. Our calculator shows your bulking calorie target with optimal macro ratios.
BMR is what you'd burn in a coma. TDEE adds your daily activity and is your maintenance level. Your calorie target adjusts TDEE for your goal. Understanding these numbers helps you make informed decisions about your nutrition.
Data sourced from trusted institutions
All formulas verified against official standards.