About the Calorie Calculator
This estimates a daily calorie target for your goal — maintain, lose, or gain — from your maintenance calories (TDEE) and a sensible adjustment. It's a general starting point, not a diet prescription, and applies a conservative minimum.
How it’s calculated
Target = maintenance calories ± a goal adjustment (about 500 calories a day ≈ 0.5 kg/week), with a safe minimum applied.
Example calculation
With about 2,633 maintenance calories, a moderate weight-loss goal targets roughly 2,133 calories a day.
Frequently asked questions
Is a bigger deficit better for losing weight?
Not necessarily — very aggressive deficits are hard to sustain and can affect health. A moderate deficit is usually more sustainable. Talk to a professional for a plan that fits you.
Why is there a minimum calorie floor?
Because eating too little can be unsafe. This tool won't recommend below a conservative minimum, but individual needs vary — a doctor or dietitian can advise properly.
This tool provides a general, informational estimate only. It is not medical advice and cannot diagnose, treat, or replace guidance from a qualified healthcare professional. Individual health depends on many factors this estimate does not capture. If you have questions about your health, talk to a doctor.