Calorie Calculator
Target calories = TDEE ± Deficit/Surplus2500 − 500 = 2000 calories/day
Free online tool
Calorie Calculator
Set your weight goal and find out how many calories you should eat each day to reach it.
Instant calculation
Calculate Daily Calories
Enter your TDEE and weight goal.
Your result
Calculation
Your numbers stay in this browser. Nothing is uploaded or saved.
Three clear steps
How to use this calculator
- 01
Enter your TDEE
Type your total daily energy expenditure.
- 02
Choose your goal
Select whether you want to lose, maintain or gain weight.
- 03
Set deficit or surplus
Enter your desired daily calorie deficit or surplus.
- 04
See your target
Calculate to see your recommended daily calorie intake.
The formula
How this calculation works
For weight loss, subtract 500 calories per day to lose about 0.5 kg per week. For gain, add 500. For maintenance, eat at TDEE.
Check the method
Worked examples
Each example follows the same formula used by the calculator.
TDEE 2,500, want to lose weight with 500 calorie deficit?
2500 − 500 = 2000 calories/day2,000 calories/day for weight lossCommon questions
Questions about this calculation
What is the Calorie Calculator?
The Calorie Calculator helps you estimate daily calorie needs for weight loss, maintenance or gain based on your goals. Enter your values and select Calculate to get an instant result.
How is the result calculated?
For weight loss, subtract 500 calories per day to lose about 0.5 kg per week. For gain, add 500. For maintenance, eat at TDEE.
Can you show an example?
Example: TDEE 2,500, want to lose weight with 500 calorie deficit? — 2,000 calories/day for weight loss.
Is my data saved when I use the Calorie Calculator?
No. All calculations run locally in your browser. Your inputs and results are never uploaded, stored or shared with anyone.
Is the Calorie Calculator free to use?
Yes. The Calorie Calculator is completely free. No account, sign-up or payment is required. It works on mobile, tablet and desktop.
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