Calorie Calculator

Daily calorie needs for weight loss, maintenance, or gain.

Lose 2 lbs/week1693 cal/day
Lose 1 lb/week2193 cal/day
Lose 0.5 lb/week2443 cal/day
Maintain weight2693 cal/day
Gain 0.5 lb/week2943 cal/day
Gain 1 lb/week3193 cal/day

Daily calorie target from TDEE plus a goal (lose, maintain, gain). Weight-loss timing lives on the weight-loss page; macro splits live on the macro page.

Formula

Target ≈ TDEE + adjustment. A 500 kcal/day deficit is a rough 1 lb (0.45 kg) per week if TDEE is right.

How to calculate

  1. Estimate TDEE from body size and activity.
  2. Subtract a modest deficit (often 300–750 kcal) to lose, or add a surplus to gain.
  3. Very low targets need clinical advice; this page is an estimate.

Example

TDEE 2,500 with a 500 kcal deficit is a 2,000 kcal target.

Common mistake

500 kcal/day ≈ 1 lb/week is a rule of thumb, not a law. Water, glycogen, and adherence move the scale first.

FAQ

How do I calculate calories to lose weight?

Estimate TDEE, then subtract a modest deficit (often 300–750 kcal). Pair with the weight-loss page if you want a timeline.

Is this the same as TDEE?

TDEE is maintenance. This page starts from TDEE and applies a goal adjustment.

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