Calorie Calculator
Daily calorie target for your goal, with a macro breakdown.
Your result appears here
Fill in the fields on the left and press Calculate. The answer, the breakdown and a copy button all land in this card.
How it is calculated
Target = TDEE ± daily calorie adjustment
About 7,700 kcal equals a kilogram of body mass, so a 500 kcal daily deficit is roughly half a kilogram a week.
Worked example
A TDEE of 2,224 kcal with a half-kilo weekly loss goal gives a target of about 1,724 kcal a day, split roughly 129 g protein, 172 g carbohydrate and 57 g fat.
Questions people ask
Very low intakes are hard to sustain and risk nutrient gaps. Aim for a moderate deficit, and get medical supervision before going near those levels.
The split uses 30% protein, 40% carbohydrate and 30% fat as a general starting point. Adjust it to your training, preferences and any medical advice you have.
A lighter body burns fewer calories, so the same intake eventually becomes maintenance. Recalculate every few kilograms and check your portion estimates.