Calorie Intake Calculator
Calculate how many calories you should eat based on your weight goal.
Calculate Your Calorie Intake
Your Daily Calorie Goal
Maintenance calories—
Your calorie goal—
How calorie intake is calculated
We first calculate your TDEE (maintenance calories), then adjust based on your goal. To lose 0.5 kg/week, subtract 500 calories. To gain 0.5 kg/week, add 500 calories.
Calorie deficit/surplus:
1 kg fat = ~7700 calories0.5 kg/week = 500 cal/day deficit or surplus0.25 kg/week = 250 cal/day deficit or surplus
FAQs
How fast should I lose weight?
0.5-1 kg per week is safe and sustainable for most people. Faster weight loss can cause muscle loss.
What if I'm not losing weight?
Track your weight for 2-3 weeks. If no change, reduce calories by 100-200 per day.
Can I eat whatever I want if I stay within calories?
For weight loss, yes. But for health, eat nutritious foods like vegetables, protein, and whole grains.
Should I eat less on rest days?
You can, but it's easier to eat the same amount daily. Your body averages over the week.
Is 1200 calories safe?
1200 is the minimum for women, 1500 for men. Lower than this can harm your health.