Calculate the ideal daily calorie intake for your weight goal â maintenance, weight loss, or weight gain. Free and instant.
⚠️ Consult a registered dietitian before making significant dietary changes. This is for informational purposes only.
Managing your calorie intake is one of the most scientifically supported methods for achieving and maintaining a healthy weight. Your daily calorie target depends on your Total Daily Energy Expenditure (TDEE) â the total calories your body burns each day â and your specific goal.
For weight maintenance, consume approximately the same number of calories as your TDEE. For weight loss, consume fewer calories (typically a 500 kcal/day deficit results in approximately 0.5kg of fat loss per week). For weight gain, consume more than your TDEE (a 500 kcal/day surplus supports approximately 0.5kg of gain per week).
Calculate your TDEE using our BMR Calculator. Enter your weight, height, age, gender, and activity level to get your TDEE.
A 500 kcal/day deficit generally results in approximately 0.5kg (1 lb) of weight loss per week, as 1kg of fat contains roughly 7,700 kcal.
No. Calorie management is one effective approach. Other factors like food quality, sleep, stress, and exercise type also matter significantly.
Yes, completely free.
Most health authorities recommend that women consume at least 1200 kcal/day and men at least 1500 kcal/day. Going below these levels should only be done under medical supervision.
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