Health & Fitness
Daily Calorie Needs Calculator
Turn a maintenance estimate into a daily target for losing, maintaining or gaining weight.
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.
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.