Your Goal
📉
Lose Weight
⚖️
Maintain
📈
Gain Muscle
Your Details
years
cm
kg
kg
Your Calorie Target
0
calories per day
Your TDEE
0 kcal
Daily Adjustment
0 kcal
Weekly Rate
0 kg/week
Time to Goal
—
Weight Timeline
Macro Breakdown
Recommended macronutrient split for your goal:
How Many Calories Do You Need?
Also searched as: daily calorie calculator | calorie intake calculator | how many calories a day | calorie needs calculator free Optimized for US users with American units and terminology.
Your daily calorie needs depend on your basal metabolic rate (calories burned at rest) multiplied by an activity factor to get your TDEE. For weight loss, subtract 300–500 calories from your TDEE. For muscle gain, add 200–300 calories. For maintenance, eat at TDEE.
Why Not Just Cut Calories Drastically?
Very low calorie diets (below 1,200 kcal for women or 1,500 for men) cause significant muscle loss, metabolic adaptation, nutrient deficiencies, and rebound weight gain. A moderate deficit of 300–500 kcal/day maximizes fat loss while preserving muscle and allowing sustainable long-term adherence.
Use the Daily Calorie Calculator above — enter your values and get instant results. This free online tool calculates how many calories do i need a day without any download or signup required. Results update in real time as you type.
Use the Daily Calorie Calculator above — enter your values and get instant results. This free online tool calculates daily calorie intake by age and gender without any download or signup required. Results update in real time as you type.
Calorie calculators are estimates with roughly ±15% accuracy for most people. Use the result as a starting point, track your weight for 2–3 weeks, and adjust: if you're losing faster than expected, add 100–200 kcal; if slower, reduce by 100–200 kcal. Real-world data always beats formula estimates.
0.5–1% of body weight per week is generally considered safe and sustainable, with most muscle mass preserved. For a 80 kg person, that's 0.4–0.8 kg/week. Faster rates significantly increase the risk of muscle loss, nutrient deficiency, and metabolic slowdown.