Calorie Calculator
Find Your Daily Calorie Target
The Calorie Calculator estimates how many calories you need each day to maintain, lose, or gain weight. Enter your stats below to receive your personalised TDEE, BMR, and a complete calorie breakdown for every goal scenario.
Enter Your Details
Your Results Appear Here
Fill in your details on the left and hit Calculate My Calories to get your TDEE, BMR, and a full calorie breakdown for every weight goal.
Suggested Macro Split at Your Target
Calorie Targets by Goal
| Goal | Daily Change | Calories |
|---|
Understanding Calories & Energy Balance
A calorie (kcal) is a unit of energy. The human body requires calories to perform every function — from breathing and digestion to exercise and cellular repair. The relationship between calories consumed and calories burned determines whether you maintain, lose, or gain weight. This is known as energy balance.
BMR — Basal Metabolic Rate
BMR is the number of calories your body burns at complete rest to sustain vital functions — breathing, circulation, cell production, and temperature regulation. It accounts for roughly 60–75% of your total daily calorie expenditure and is calculated using the Mifflin-St Jeor or Katch-McArdle formula.
TDEE — Total Daily Energy Expenditure
TDEE is your BMR multiplied by an activity factor. It represents the total calories your body burns in a day, including exercise and daily movement. Eating at your TDEE maintains your current weight. Eating below it creates a deficit for fat loss; eating above it creates a surplus for muscle gain.
Calorie Deficit & Fat Loss
A deficit of roughly 500 kcal/day below TDEE results in approximately 1 lb (0.45 kg) of fat loss per week. Extreme deficits (over 1,000 kcal/day) risk lean muscle loss, metabolic adaptation, nutrient deficiencies, and hormonal disruption. A moderate, sustainable deficit combined with high protein intake is the most effective approach.
Calorie Surplus & Muscle Gain
To build muscle, you need a calorie surplus alongside progressive resistance training. A modest surplus of 200–500 kcal/day minimises fat gain while providing the energy needed for hypertrophy. Larger surpluses generally result in more fat accumulation without proportional gains in muscle mass.
Calorie Quality Matters
While total calories drive weight change, the quality of those calories determines body composition, energy levels, and long-term health. Whole foods rich in protein, fibre, and micronutrients — versus ultra-processed foods — produce vastly different outcomes even at identical calorie levels.
Tracking & Consistency
Consistent tracking using a food diary or app (MyFitnessPal, Cronometer) is the most reliable method for hitting calorie targets. Weigh yourself weekly under consistent conditions — same time, same state. Expect natural daily fluctuations of 1–3 lbs from water, food volume, and hormonal changes.
How to Use Your Calorie Target
Calculate Your TDEE
Use the calculator above to find your Total Daily Energy Expenditure based on your current stats and activity level. This is your maintenance baseline.
Set Your Goal Calorie Target
Subtract 300–500 kcal for fat loss, or add 200–300 kcal for muscle building. Selecting "Maintain" uses your TDEE directly. Avoid deficits below 1,200 kcal (women) or 1,500 kcal (men).
Track Your Food Intake
Log meals in a tracking app or journal. Weigh food with a kitchen scale where possible — portion estimates are frequently inaccurate by 30–50%.
Monitor Weekly Progress
Weigh yourself at the same time each day and take a weekly average. Expect 0.5–1 lb change per week on a 500 kcal daily deficit or surplus. Adjust by ±100–200 kcal if progress stalls after 2–3 weeks.
Reassess Regularly
As your body weight changes, your TDEE changes too. Recalculate every 4–6 weeks or after significant weight changes (±5 kg) to keep your targets accurate.
Calories per Macronutrient
| Macronutrient | kcal/gram |
|---|---|
| Protein | 4 kcal/g |
| Carbohydrates | 4 kcal/g |
| Fat | 9 kcal/g |
| Alcohol | 7 kcal/g |
Average Daily Needs by Group
| Group | kcal/day |
|---|---|
| Sedentary women | 1,600–2,000 |
| Active women | 2,000–2,400 |
| Sedentary men | 2,000–2,600 |
| Active men | 2,400–3,000 |
| Athletes (intense training) | 3,000–5,000+ |
Put Your Calorie Target to Work
Knowing your numbers is the foundation. Our coaches turn those numbers into a complete, periodised nutrition and training plan built around your lifestyle, schedule, and physique goals.
Start Your Free Consultation