Calorie Calculator – Find Your Daily Calorie Needs

TDEE (Total Daily Energy Expenditure) is the total calories you burn per day including all activity. It is your BMR multiplied by an activity factor. Eating at your TDEE keeps your weight stable; eating below it causes weight loss; eating above it causes weight gain.

A 500-calorie daily deficit is considered safe and sustainable. This produces roughly 0.5 kg (1 lb) of fat loss per week. Larger deficits risk muscle loss and nutrient gaps. A minimum intake of 1,200 cal/day for women and 1,500 cal/day for men is generally recommended.

40% of calories from protein, 30% from carbohydrates, and 30% from fats. Protein supports muscle retention (especially important during a deficit), carbs fuel workouts and brain function, and fats support hormonal health. Adjust the split based on your personal preference or advice from a dietitian.

This calculator gives a reliable estimate — typically within 10% of actual TDEE for most people. Individual differences in genetics, gut health, and hormones mean real numbers vary. Track your weight for 2–3 weeks and adjust by 100–200 calories if you are not seeing expected results.

Your activity level is already factored into the TDEE multiplier, so your result already includes your regular training. You generally do not need to eat back calories. The exception is unusually intense or long sessions well above your normal activity.