Calorie Calculator
Get a daily calorie target for your goal with a macronutrient breakdown.
About you
Daily calorie target
2,056
-500 cal vs maintenance
- BMR (at rest)
- 1,649 cal
- Maintenance
- 2,556 cal
Macronutrient targets
- Protein (30%)154 g
- Carbs (40%)206 g
- Fat (30%)69 g
Estimates use the Mifflin-St Jeor equation. Individual needs vary — for medical or performance nutrition, consult a professional.
About the Calorie Calculator
A calorie calculator estimates how many calories you should eat each day to reach a goal — lose, maintain or gain weight. It starts from your Basal Metabolic Rate (the energy your body uses at rest), multiplies it by an activity factor to get your maintenance calories (TDEE), then applies a deficit or surplus for your goal.
Weight change comes down to energy balance: eat fewer calories than you burn and you lose weight; eat more and you gain. A pound of body fat is roughly 3,500 calories, so a daily deficit of 500 calories targets about a pound of loss per week. This tool also splits your target into protein, carbs and fat, with presets for balanced, low-carb and high-protein diets.
These are estimates based on the Mifflin-St Jeor equation; your real needs depend on body composition, genetics and how active you truly are, so adjust based on results.
Frequently asked questions
How many calories should I eat to lose weight?
Eat below your maintenance (TDEE) calories. A deficit of about 500 calories a day targets roughly a pound (0.5 kg) of loss per week and is sustainable for most people. Aggressive deficits work faster but are harder to keep up and can cost muscle.
What is TDEE?
Total Daily Energy Expenditure is the total calories you burn in a day — your BMR multiplied by an activity factor for movement and exercise. It's your maintenance level: eat at it to keep your weight stable.
How should I split my macros?
A balanced 30% protein / 40% carbs / 30% fat split works for most people. Higher protein supports muscle retention while dieting; lower-carb suits some people for appetite control. This calculator offers presets so you can compare.
Are these calorie numbers exact?
No — they're well-established estimates. Metabolism varies between individuals and activity is hard to gauge precisely. Use the figure as a starting point, track your weight for a few weeks, then adjust based on what actually happens.
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