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Calorie Needs Calculator
Find your daily calorie target for maintenance, fat loss, or muscle gain.
yrs
kg
cm
Daily Calorie Needs (TDEE)
2507 kcal
Maintain weight2507 kcal
Mild loss (0.5 kg / wk)2007 kcal
Aggressive loss (1 kg / wk)1507 kcal
Weight gain3007 kcal
How This Calculator Works
We compute your BMR (Mifflin-St Jeor formula), multiply by your activity level to get TDEE, then show targets for maintenance, mild loss, aggressive loss, and weight gain.
Frequently Asked Questions
How many calories should I eat to lose weight?
A 500 kcal deficit from TDEE typically yields ~0.5 kg/week loss. Don't cut below BMR or you'll lose muscle and slow metabolism.
How fast can I lose weight safely?
0.5–1 kg per week is sustainable. Rapid loss above 1% of body weight per week usually means losing muscle and water.
Do I count gym calories separately?
No — your activity level already covers typical weekly exercise. Only add extra if you do something unusually taxing (marathons, manual labor shifts).
Is this calculator right for pregnant/nursing women?
No. Pregnancy and lactation have unique calorie needs — consult a doctor or registered dietitian.