Calorie Calculator
Set a goal — lose, maintain, or gain — and get a daily calorie target built on your TDEE.
About the Calorie Calculator
The Calorie Calculator estimates the daily calories you need to lose weight, maintain it or gain it, based on your age, sex, height, weight and activity level. It gives a practical starting point for meal planning.
The tool first estimates your maintenance level, then adjusts it for your goal. A common rule is that about 7,700 kilocalories correspond to roughly one kilogram of body fat, but real-world weight change is less predictable because metabolism, water and muscle all respond to diet. Treat the output as a starting figure and adjust after two to three weeks of observing your weight.
How to use it
- Fill in your age, sex, height and weight.
- Select how active you are in a typical week.
- Choose your goal: lose, maintain or gain.
- Read the daily calorie target and adjust gradually.
Tips and good to know
- Very low calorie targets are not suitable without medical supervision.
- Protein, sleep and strength training help preserve muscle while losing fat.
- Re-run the calculator when your weight changes noticeably.
Frequently asked questions
How fast should I lose weight?
Many guidelines suggest about 0.25 to 1 kg per week, depending on your starting point; ask a professional.
Does it count exercise calories separately?
The activity setting already includes typical exercise, so do not add it twice.
Is it suitable for teenagers or pregnancy?
No; seek personalised medical advice.