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Calculate your daily calorie needs for weight maintenance, loss, or gain.
This calculator provides estimates only and is not medical advice. Results can vary based on individual health, lifestyle, medication, cycle regularity, and other factors. Consult a qualified healthcare professional for medical guidance.
TDEE = BMR × Activity Multiplier. Target = TDEE + Goal Adjustment. ~500 cal deficit = 1 lb/week loss.
Result: TDEE: 2,615 cal, Maintenance: 2,615 cal
Average adult women: 1,600-2,400. Men: 2,000-3,000 depending on activity.
A deficit of ~500 calories per day leads to ~1 lb weight loss per week.
For weight loss, it is best not to eat back exercise calories since fitness trackers and estimates often overestimate actual calories burned during activity.
They provide estimates within 10 to 15 percent of actual needs. Track your weight weekly and adjust intake up or down based on real results.
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