Daily Calorie Calculator
Calculate your daily calorie needs to lose, maintain or gain weight based on your TDEE and goal.
Find out how many calories to eat each day to lose, maintain or gain weight based on your activity level and goal.
How to use it
- 1Enter your sex, age, height and weight.
- 2Choose your activity level and goal.
- 3See your recommended daily calorie target.
Your details
Enter your stats and goal to see a daily calorie target.
Not medical advice
Result
Recommended daily calories
2,633 kcal/day
- Maintenance (TDEE)
- 2,633 kcal/day
- BMR (resting)
- 1,699 kcal/day
A ±500 kcal adjustment is used for weight loss or gain goals, roughly 0.5kg per week.
Frequently asked questions
- How much of a deficit does this use for weight loss?
- A moderate deficit of around 500 calories per day is used, which typically supports about 0.5kg of loss per week.
- Can I use this for muscle gain?
- Yes, the gain option adds a calorie surplus suitable for gradual, controlled weight or muscle gain.
- Should I follow this number exactly every day?
- Treat it as a starting estimate and adjust based on your real-world progress over a few weeks.
Something wrong with this tool or its numbers?
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Protein Intake Calculator
Calculate your recommended daily protein intake in grams based on your weight, activity level and goal.
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