Calorie Calculator

Daily calories for maintenance, loss or gain.

Result

BMR1,767.5 kcal
Maintenance (TDEE)2,430.31 kcal
Loss (−500)1,930.31 kcal
Gain (+300)2,730.31 kcal

Calorie Calculator — FAQs

How many calories do I need?

TDEE = BMR × activity factor. A 30-year-old 80kg male, lightly active, needs ~2,600 kcal to maintain; ~2,100 to lose 0.5kg/week.

How many calories to lose 1lb?

~3,500 kcal deficit per pound of fat — a 500 kcal/day deficit gives ~1lb/week loss.

How many calories to lose weight?

Eat ~500 kcal below your TDEE for ~0.45kg/week loss. Never below ~1,200 (women) / 1,500 (men) without medical supervision.

TDEE vs BMR?

BMR is calories burned at complete rest; TDEE multiplies by activity — your actual daily burn including movement.

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