Get calorie targets for maintaining your weight, losing at a sustainable pace, or gaining lean mass — derived from your personal TDEE.
How it works
- Enter your physiological data and activity factor.
- The calculator computes your basal rate and multiplies it by activity.
- See tailored recommendations for how many calories to eat daily for your specific goal.
Frequently asked questions
Is a bigger deficit faster?
Faster on paper, but large deficits increase muscle loss, hunger, and rebound risk. Moderate deficits win long-term.
Do I need to hit the number exactly?
No — weekly averages matter more than any single day.
Are these numbers medical advice?
No. They are standard estimates; for medical conditions or significant weight change, work with a professional.