Find the daily calories that match your goal — maintain, lose or gain — from your body stats and activity level.
Calorie Calculator
Your daily calorie target
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Maintenance (TDEE)
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Expected change per week at target
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How it works: Your maintenance calories (TDEE) come from the Mifflin-St Jeor BMR formula times an activity multiplier. Eating about 500 kcal below TDEE loses roughly 0.5 kg/week and 500 above gains at a similar pace, because 1 kg of body fat stores about 7,700 kcal. Targets are floored at 1,200 kcal/day — very low intakes belong under medical supervision.
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Estimates only — this tool is for general information and planning, not medical advice. If you have a health concern, please talk to a qualified clinician.