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Health & Fitness Calculators

Daily Calorie Calculator

Estimate how many calories a day you need for your goal. The calculator works out your maintenance level, then applies a moderate deficit or surplus based on the weekly change you choose.

Units
Sex
years
kg
cm
Daily calories for your goal1,717 kcal
Maintenance (TDEE)
2,267 kcal
Daily deficit
550 kcal
Step-by-step working
  1. BMR = 1,649 kcal; TDEE = BMR × 1.375 = 2,267 kcal
  2. 1 kg of body weight ≈ 7,700 kcal, so -0.5 kg a week = -550 kcal a day
  3. Target = 2,267 − 550 = 1,717 kcal

How to use the Daily Calorie Calculator

  1. Enter your details and activity level.
  2. Choose a goal. Slower rates are easier to sustain.
  3. Press Calculate.

Formula

Target = TDEE + (weekly change in kg × 7,700 ÷ 7)

TDEE comes from the Mifflin–St Jeor BMR multiplied by your activity factor. The 7,700 kcal per kg figure is an approximation; real-world change slows as your body adapts.

Examples

  • Woman, 30, 65 kg, 165 cm, lightly active, lose 0.5 kg/week: TDEE ≈ 1,884 kcal → target ≈ 1,334 kcal.

Frequently asked questions

Is 0.5 kg a week a good pace?

Many health services suggest 0.5–1 kg a week as a safe rate of loss for most adults. Faster loss is harder to keep up and can cost muscle.

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