Free Online Calorie Calculator

1. Enter body stats and pick an activity level.
2. Pick a goal — lose, maintain or gain — and a deficit or surplus.
3. Read the daily calorie target and projected weekly weight change.
4. Recheck every few weeks; TDEE drops as you lose weight.

Energy balance is straightforward: eat at TDEE to maintain, below it to lose, above it to gain. The harder question is by how much. A 500 kcal/day deficit yields roughly 0.5 kg of fat loss per week — about as fast as you can lose without losing muscle, especially if you keep protein high and lift weights. A 1000 kcal/day deficit pushes that to 1 kg/week but is hard to sustain and increases the risk of losing lean mass.

This tool computes BMR (Mifflin-St Jeor), multiplies by an activity factor to get TDEE, then adds or subtracts the deficit or surplus you choose. People starting a structured cut, gym-goers planning a lean bulk and anyone recovering from injury and resetting their intake all use this kind of figure as a starting point. The output is the daily target and projected weekly weight change using the rough conversion 7,700 kcal ≈ 1 kg of body fat.

Don't dip below 1,200 kcal (women) or 1,500 kcal (men) without medical supervision. This is informational only, not medical advice — speak with a qualified professional for personalised guidance.