Health & Fitness
Daily Calorie Needs Calculator
Turn a maintenance estimate into a daily target for losing, maintaining or gaining weight.
The maintenance figure estimates the daily calories that hold weight steady, while the goal target adjusts that figure up or down for the goal you chose.
Formula
Daily target equals estimated TDEE plus a goal adjustment: minus 500 for a moderate deficit, plus 300 for a moderate surplus, unchanged for maintenance.
How it works
BMR and activity give a maintenance figure, then the chosen goal shifts it. The shift is deliberately moderate, because very large deficits or surpluses are harder to sustain and less predictable.
Worked example
For example, a 30-year-old man weighing 70 kg and 175 cm tall who is moderately active has a maintenance estimate of about 2556 kcal per day, because 1648.75 × 1.55 equals 2555.5625, rounded to 2556, with no goal adjustment for maintenance.
FAQs
How fast will I lose weight on a 500 deficit?
Roughly half a kilogram a week on average, with wide variation.
Should I eat below my BMR?
This calculator never targets below BMR by design; seek advice before very low intakes.
How often should I update it?
Whenever weight changes by a few kilograms, or activity changes.
General information only, not medical advice.
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