Calorie Calculator

Daily calorie target based on your stats, activity level, and weight goal.

Metric (kg/cm) Imperial (lb/ft·in)

Age

Sex

Activity

Height (cm)

Weight (kg)

Goal

Daily calorie target

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BMR

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TDEE

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Adjustment

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Aggressive deficits (>1000 kcal/day) are unsustainable for most people and can backfire. Aim for a deficit you can stick to for months, not weeks.

How this works

We compute your Basal Metabolic Rate (BMR) via the Mifflin-St Jeor equation, multiply by your activity factor to get Total Daily Energy Expenditure (TDEE), then add or subtract your chosen goal adjustment. ~7,700 kcal = 1 kg of body fat, so a 500 kcal/day deficit is roughly half a kilo per week.