Daily calorie targets for losing, maintaining or gaining weight based on your goal pace.
Goal calories = TDEE + adjustment (−500/−250/0/+250/+500 kcal)
TDEE of 2,300 with a 'lose 1 lb/wk' goal → about 1,800 kcal/day.
Aggressive cuts backfire through hunger and muscle loss for most people. A moderate deficit paired with adequate protein and resistance training preserves lean mass while the scale moves.
Floors matter: targets below roughly 1,200 (women) or 1,500 (men) kcal are generally discouraged without medical supervision — the calculator caps its suggestions accordingly.
Start near TDEE minus 500 and adjust after two weeks of data. The calculator computes this automatically from your inputs.
Yes — averages over the week drive weight change more than any single day.
Total Daily Energy Expenditure: your full-day calorie burn based on BMR and activity level.
Estimate calories burned walking, running, cycling or hiking using MET values for any duration.
Basal Metabolic Rate via the Mifflin-St Jeor equation — the calories your body burns at complete rest.
Estimate your 1RM from a rep max set, plus percentage-based training loads.
Body Mass Index in metric or imperial units, with WHO category and healthy weight range for your height.
Protein, carb and fat gram targets matched to your calories and preferred macro split.