Daily Calorie Calculator
Suggested daily calories from BMR/TDEE and a goal.
How it works
Calories = TDEE × goal factor (lose 0.8 / maintain 1.0 / gain 1.15)
Adjusts TDEE by goal: ~20% deficit to lose, ~15% surplus to gain. Values are estimates.
FAQ
How fast will I lose weight?
~7700 kcal ≈ 1 kg fat; a 20% deficit is roughly 0.5 kg/week on average, varying by person.
Worked example
Female, 30, 165 cm, 55 kg, lightly active:
BMR = 10×55 + 6.25×165 − 5×30 − 161 ≈ 1,270; TDEE = 1,270 × 1.375 ≈ 1,747 kcal.
A 300–400 kcal deficit means about 1,350–1,450 kcal per day.
Notes and limitations
Eating below BMR for long periods invites metabolic adaptation, hair loss, menstrual disruption and muscle loss. Below 1,200 kcal/day for women or 1,500 for men should be supervised.