Calorie Calculator
Calculate daily calorie needs for weight loss, maintenance, or muscle gain.
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Calorie Calculator
Use the formula and worked example below to calculate manually.
Overview
The calorie calculator determines your daily calorie target for weight loss, maintenance, or muscle gain — based on your TDEE (Total Daily Energy Expenditure) and your specific goal.
How to use this calculator
- Enter age, gender, height, weight, and activity level (same as the BMR calculator).
- Select your goal: lose weight, maintain weight, or gain muscle.
- Optionally set the intensity of your goal (mild, moderate, aggressive).
- The calculator shows your daily calorie target and macronutrient split.
Understanding the inputs & results
TDEE
Total Daily Energy Expenditure — your maintenance calorie level.
Caloric deficit
Eating fewer calories than TDEE to lose fat. 500 cal/day deficit ≈ 0.5 kg/week loss.
Caloric surplus
Eating more than TDEE to gain muscle. 200–300 cal surplus is recommended for lean bulking.
Macronutrients
Protein, carbohydrates, and fat — the three energy-providing nutrients. Typical ratios vary by goal.
The formula
Daily calorie target
Target = TDEE + Goal adjustment (e.g., −500 for weight loss)
Calculate TDEE using the BMR formula + activity multiplier. Adjust by −500 for moderate weight loss, −750 for faster loss, or +200 to +300 for lean muscle gain.
Worked example
Female, 28, 60 kg, 160 cm, lightly active. Goal: lose 0.5 kg/week.
- BMR = 10×60 + 6.25×160 − 5×28 − 161 = 600+1000−140−161 = 1,299.
- TDEE = 1,299 × 1.375 = 1,786 cal.
- Target = 1,786 − 500 = 1,286 cal/day.
✓ Daily calorie target ≈ 1,286 cal for 0.5 kg/week weight loss.
Frequently asked questions
Calorie needs vary by individual. These are estimates. Consult a registered dietitian before making major dietary changes, especially if you have any medical conditions.