Daily calorie target for a weight-loss, maintenance or weight-gain goal.
An estimate, not medical advice — consult a doctor or dietitian for a personalized plan.
We first estimate your BMR with the Mifflin-St Jeor equation, multiply it by your chosen activity factor to get TDEE (Total Daily Energy Expenditure), then add or subtract calories based on your weekly weight goal.
This calculator uses the approximation that 1 kg of body weight ≈ 7700 kcal, so a goal of losing 1 kg/week works out to roughly 1100 kcal/day below your TDEE.
Each activity level is a multiplier applied to your BMR — from Sedentary (×1.2, little or no exercise) to Very Active (×1.9, hard exercise daily) — matching the standard Mifflin-St Jeor activity factors.