Calorie Calculator
Find your daily calorie needs to maintain, lose, or gain weight.
Maintenance calories (TDEE)
2759 kcal/day
BMR (at rest)
1780
Activity ×
1.55
🎯 Calories for your goal
Lose 1 kg / week
1659
kcal/day
Lose 0.5 kg / week
2209
kcal/day
Lose 0.25 kg / week
2484
kcal/day
Maintain weight
2759
kcal/day
Gain 0.25 kg / week
3034
kcal/day
Gain 0.5 kg / week
3309
kcal/day
🍽️ Macronutrient split at 2759 kcal
207g
Protein
30% of calories
276g
Carbs
40% of calories
92g
Fat
30% of calories
📅 Reach a target weight by a date
⚠️ These are educational estimates. Calorie needs vary between individuals — adjust based on real-world results and consult a professional before major diet changes.
🍎From calories in to a full plan
This calculator finds your BMR (the energy your body burns at complete rest) and your TDEE (total daily energy including activity), then turns those into an actual plan: how many calories to eat for every goal from steady loss to lean gain, the exact daily target to hit a goal weight by a chosen date, and a macronutrient breakdown in grams of protein, carbs, and fat.
📊Everything you'd want to know
- BMR from three trusted formulas — Mifflin-St Jeor (default), Harris-Benedict, and Katch-McArdle (which uses body-fat % for extra accuracy).
- TDEE across five activity levels, from desk-bound to daily training.
- Calorie targets for six goals, each showing the projected weekly weight change.
- Reach-a-target-by-date — enter a goal weight and deadline and it works out the daily calories, with a safety warning if the pace is too fast.
- Macros in grams for balanced, low-carb, high-protein, or keto splits.
- Metric or imperial, and a downloadable branded PDF plan.
🧮The science
One kilogram of body weight is roughly 7,700 kcal, so a 500 kcal daily deficit loses about 0.45 kg a week. Women use −161 instead of +5 in the Mifflin formula. Protein and carbohydrate provide 4 kcal per gram; fat provides 9, which is how the macro grams are derived from your calorie target.
💡Use it wisely
- Prioritise protein (about 1.6–2.2 g per kg of body weight) when losing fat or building muscle.
- Don't drop below ~1,200 kcal/day (women) or ~1,500 (men) without medical supervision.
- Track results for two weeks and adjust — formulas estimate, your body reports the truth.
- A slower rate (0.25–0.5 kg/week) is easier to sustain and protects muscle.
💡 Frequently Asked Questions
What's the difference between BMR and TDEE?+
BMR is the calories your body burns at complete rest to stay alive. TDEE is your total daily burn including movement and exercise — BMR multiplied by an activity factor. Eating at your TDEE maintains your weight.
How many calories should I eat to lose weight?+
A deficit of about 500 kcal below your TDEE loses roughly 0.5 kg a week. This tool shows the exact target for gentle, moderate, and faster loss, plus a custom target to reach a goal weight by a date.
Which BMR formula is most accurate?+
Mifflin-St Jeor is the modern default and works well for most people. Katch-McArdle can be more accurate if you know your body-fat percentage, since it's based on lean mass. Harris-Benedict is an older, still-common alternative.
How are the macros calculated?+
Your calorie target is split by the chosen ratio, then converted to grams: protein and carbs at 4 kcal per gram, fat at 9. Pick balanced, low-carb, high-protein, or keto presets.