Daily Calorie Calculator
Calculate your daily calorie needs for different weight goals
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, including activity. Calculate it using the BMR Calculator.
Understanding Calorie Deficits & Surpluses
Your calorie intake directly impacts your weight. Creating a deficit (eating less than TDEE) leads to weight loss, while a surplus (eating more) leads to weight gain.
Calorie Guidelines
- 250 cal deficit: Safe for gradual weight loss (~0.25 kg/week)
- 500 cal deficit: Moderate weight loss (~0.5 kg/week)
- 250 cal surplus: Slow muscle gain without excess fat
- 500 cal surplus: Faster muscle building for bulking phase
Important Tips
- Don't go below 1200 calories/day (women) or 1500 calories/day (men) without medical supervision
- Track your calories consistently using a food diary or app
- Combine calorie management with strength training for best body composition
- Adjust your intake based on progress - weigh yourself weekly
- Focus on nutrient-dense foods for better satiety and health
Guide
How it works
Your calorie needs depend on your BMR and your goals. This calculator helps determine the right calorie intake for your objectives.
- Weight loss: Create a calorie deficit (consume less than TDEE)
- Maintenance: Eat at your TDEE
- Weight gain: Create a calorie surplus
How many calories to lose 1 pound per week?expand_more
You need a deficit of approximately 500 calories per day, which equals 3,500 calories per week (1 pound).
Is a 500 calorie deficit safe?expand_more
A 500 calorie deficit is generally considered safe and sustainable for most people, leading to about 0.5 kg (1 lb) of weight loss per week.
How quickly will I see results?expand_more
Weight changes typically become noticeable after 2-3 weeks of consistent calorie management combined with exercise.
Next steps