Your Daily Calorie Target

calories per day

for weight loss

Calorie Breakdown

BMR 0 Calories at rest

TDEE 0 With activity

                                Target
                                0
                                -500 cal deficit
                            

Weekly Projection

At this rate, you could lose about 0.5 kg (1 lb) per week.

Suggested Meal Distribution

🌅 Breakfast 0

☀️ Lunch 0

🌙 Dinner 0

🍎 Snacks 0

Frequently Asked Questions

How many calories should I eat a day?

It depends on your age, weight, height, activity level, and goals. Most adults need between 1,600-3,000 calories daily. Use our calculator above for a personalized recommendation based on your specific details.

How many calories to lose weight?

To lose weight, eat fewer calories than you burn (calorie deficit). A 500-calorie daily deficit leads to about 0.5 kg (1 lb) weight loss per week. Our calculator automatically adjusts for weight loss goals.

Are calorie calculators accurate?

Calorie calculators provide estimates that are typically within 10% of your actual needs. They're excellent starting points, but you should adjust based on real-world results over 2-3 weeks.

Does calorie counting work for weight loss?

Yes, calorie counting is scientifically proven for weight management. It creates awareness of food intake and helps maintain a consistent calorie deficit, which is essential for weight loss.

What is TDEE and BMR?

BMR (Basal Metabolic Rate) is calories burned at rest. TDEE (Total Daily Energy Expenditure) is your total daily calorie burn including activity. Your calorie target is based on TDEE adjusted for your goal.

Should I eat back exercise calories?

If you selected the correct activity level, exercise is already factored in. Only eat back calories if you do significantly more exercise than usual, and even then, only eat back 50-75% to account for overestimation.

How do I count calories in food?

Read nutrition labels, use a food tracking app, or look up foods in calorie databases. Weigh portions for accuracy. Focus on whole foods which are easier to track than processed foods.

Is calorie counting bad for you?

For most people, calorie counting is a useful tool. However, if it causes stress or obsessive behavior, consider intuitive eating approaches instead. Balance is key for sustainable health.

Where do calories come from?

Calories come from three macronutrients: protein (4 cal/g), carbohydrates (4 cal/g), and fats (9 cal/g). Alcohol also provides 7 cal/g. A balanced diet includes all three macros.

How many calories for muscle gain?

To build muscle, eat 200-500 calories above your TDEE (calorie surplus) while strength training. This provides energy for muscle growth while minimizing fat gain. Our calculator includes this option.

What's the minimum calories I should eat?

Women shouldn't go below 1,200 calories and men below 1,500 without medical supervision. Eating too few calories can slow metabolism, cause nutrient deficiencies, and lead to muscle loss.

How often should I recalculate?

Recalculate every 5-10 pounds of weight change or monthly. As you lose or gain weight, your calorie needs change. Also recalculate if your activity level changes significantly.