Calorie Calculator
What is Calorie Calculator?
Your calorie target depends on your TDEE and goal — whether you want to lose fat, maintain your weight, or build muscle. This calculator gives you the right daily calorie target to match your objective.
Your TDEE
Calculate your TDEE →kcal
Your Goal
Calorie Deficit
A deficit of 500 kcal/day below TDEE typically results in ~0.5 kg of fat loss per week. Avoid dropping below 1200 kcal (women) or 1500 kcal (men) without medical supervision.
Calorie Maintenance
Eating at TDEE keeps your weight stable. This is ideal during muscle-building phases when combined with progressive resistance training.
Calorie Surplus
A modest surplus of 200–400 kcal supports lean muscle gain while minimising fat storage. Pair with structured strength training for best results.
More Tools
