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Daily Calorie Calculator
Losing, maintaining, or gaining weight all start from the same place: your maintenance calories, or TDEE. From there it's just a matter of nudging that number up or down by a safe amount, depending on which way you're headed. Pick a goal below and you'll get a ready-to-use daily target.
Most diets that fail aren't a willpower problem. The target itself was wrong from day one — either too extreme to keep up, or too mild to actually see anything happen. Anchoring the number to your real TDEE, and picking a pace you can live with, is usually the difference between a plan you stick with for months and one you quietly drop after two weeks.
Your daily calorie target
2,056 kcal/day
Estimated pace: ~0.45 kg/week loss
How your target is calculated
We calculate your TDEE (maintenance calories) using the Mifflin-St Jeor BMR equation × your activity multiplier — the same methodology behind our TDEE Calculator — then apply your chosen deficit or surplus on top of it. A moderate 500 kcal/day deficit, for example, is the classic "1 lb (0.45 kg) a week" weight-loss guideline used by dietitians.
A few things that actually help
- Get your protein in first. It preserves muscle while you're in a deficit and keeps you full longer than the other macros do.
- Recheck every few weeks. As your weight shifts, so does your TDEE, and your target should move with it.
- Don't obsess over the scale day to day — water retention and digestion alone can swing it 1-2 kg. The weekly average is what actually matters.
- Pick a pace you can live with. A slower, steady deficit beats an aggressive one you give up on after two weeks.
This tool provides a general estimate for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Individual results vary based on factors this calculator doesn't measure (body composition, medical conditions, medications). Always consult a doctor or registered dietitian before making significant changes to your diet or exercise routine.
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Frequently Asked Questions
We work out your TDEE first — BMR times your activity level — then add or subtract a deficit or surplus on top, sized to whichever pace you pick.