Calorie Calculator
Calculate your daily calorie needs for weight loss, maintenance, or muscle gain. Get personalized recommendations based on your goals and activity level.
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Understanding Your Calorie Needs
Your daily calorie target is calculated based on your TDEE and your specific goal.
Goal-Based Adjustments:
- • Weight Loss: 15% deficit from TDEE
- • Maintenance: Match your TDEE
- • Weight Gain: 15% surplus above TDEE
Note: These are starting recommendations. Monitor your progress and adjust as needed.
How to Use Your Daily Calorie Target
Your daily calorie target is a powerful tool for achieving your weight and fitness goals. Whether you want to lose weight, maintain your current weight, or build muscle, understanding your calorie needs is the first step toward success.
For weight loss, consuming fewer calories than your TDEE creates a calorie deficit that forces your body to burn stored fat for energy. A 15% deficit is generally considered safe and sustainable, allowing for steady weight loss without extreme hunger or metabolic slowdown.
For weight maintenance, matching your calorie intake to your TDEE helps you maintain your current weight. This is useful for people who are happy with their current weight and want to prevent unwanted changes.
For weight gain and muscle building, consuming more calories than your TDEE provides the extra energy needed for muscle growth and repair. A 15% surplus is typically sufficient for muscle gain while minimizing fat accumulation.
Remember that these calculations are estimates and individual responses may vary. Track your progress, adjust your calorie intake as needed, and consider working with a nutritionist or healthcare provider for personalized guidance.