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Daily calories to maintain, lose or gain weight.
The calorie calculator estimates how many calories you burn in a day and turns that into practical daily targets for maintaining, losing or gaining weight. It first finds your Basal Metabolic Rate (BMR) with the Mifflin-St Jeor equation, then scales it by an activity factor to get your Total Daily Energy Expenditure (TDEE).
Eating at your TDEE keeps weight stable; a deliberate calorie deficit drives fat loss and a surplus supports weight or muscle gain. Because roughly 7,700 kcal equals about 1 kg of body fat, a 500 kcal daily deficit targets about 0.5 kg of loss per week.
Weight-goal targets shift TDEE by ±250 kcal (mild) or ±500 kcal (about 0.5 kg/week).
No. The activity multiplier already accounts for your typical training, so eating extra on top usually cancels a planned deficit.
Different tools use different BMR equations (Mifflin-St Jeor, Harris-Benedict, Katch-McArdle) and activity factors. Treat any figure as an estimate within a few hundred calories.
A deficit of 250–500 kcal/day is sustainable for most people. Going below about 1,200 kcal (women) or 1,500 kcal (men) without supervision can be too aggressive.
They are estimates. Real energy expenditure varies with genetics, sleep, NEAT and measurement error, so monitor your weight trend and fine-tune.