#1477 · Health Tool

Diet Calories Calculator

Calculate BMR, TDEE, target daily calories, safe deficit or surplus, weekly weight-change forecast, and goal timeline for fat loss, maintenance, or muscle gain.

Calculator

Health inputs
kg
cm
yrs
Ad space

How to use this calculator

Enter weight, height, age, gender, activity level, and goal. The calculator uses BMR and activity factor to estimate maintenance calories and then adjusts calories for your selected goal.

What the result means

Target calories show a practical daily intake estimate. The weekly change estimate helps you avoid overly aggressive deficits or unrealistic bulking targets.

BMR = 10×weight + 6.25×height - 5×age + sex constant. TDEE = BMR × activity factor. Target calories = TDEE + goal adjustment.

Calorie calculators are estimates. Track body-weight averages for 2 to 3 weeks and adjust intake based on real trend.

Example calculation

A 32-year-old female at 170 cm and 70 kg with moderate activity has about 1,427 kcal BMR, 2,212 kcal TDEE, and about 1,712 kcal target for weight loss.

Tips for better results

  • Use a moderate 300 to 500 kcal deficit for sustainable fat loss.
  • Do not cut calories too low if training performance drops.
  • Recalculate after every 3 to 5 kg body-weight change.

FAQ

How many calories should I eat to lose 10 pounds?

Estimate your TDEE, subtract a moderate daily deficit, and divide the required energy gap by your weekly deficit.

What is the safest calorie deficit for weight loss?

A daily deficit of about 300 to 500 calories is commonly used for sustainable fat loss.

How many calories do I need to maintain my weight?

Maintenance calories are approximated by TDEE, which combines BMR and activity level.

How much weight can I lose in one month?

Many people target about 1 to 4 kg per month depending on starting weight, deficit, and adherence.

Should I eat back exercise calories?

Eating back all exercise calories can slow fat loss because exercise burn estimates are often imperfect.

Decision modules

ModuleWhat it shows
Health Score0-100 decision score based on the calculator inputs.
BMRCalculates resting energy need.
TDEEAdjusts calories for activity.
Goal CaloriesAdds deficit or surplus.
ForecastEstimates weekly weight change.

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