Calorie Calculator
Calculate your TDEE and discover your daily calorie targets for weight loss, maintenance, or weight gain.
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Fill in your details and click Calculate
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Understanding Calorie Needs
How TDEE Works
Your TDEE represents the total calories your body burns daily. It combines your BMR (calories burned at rest) with calories burned through daily activities and exercise. By creating a calorie deficit (eating less), you lose weight. A surplus (eating more) leads to weight gain. Understanding your TDEE is the foundation for any nutrition strategy, whether your goal is weight loss, maintenance, or muscle building.
Creating a Sustainable Deficit
A deficit of 500 calories daily equals about 3,500 calories per week, which typically results in 0.5 kg (1 pound) of weight loss. This moderate approach is more sustainable than aggressive dieting and helps preserve muscle mass. Never eat below your BMR or below 1200 calories daily without medical supervision, as this can harm metabolism and overall health.
Adjust as You Progress
As you lose weight, your TDEE decreases because a lighter body burns fewer calories. Recalculate every 10 pounds lost to adjust your calorie target. Additionally, factor in adaptation - your body may become more efficient, requiring further adjustments. Monitor your progress and be prepared to fine-tune your calorie intake as needed.
Frequently Asked Questions
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