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Free Fitness Tool
Calorie Intake Calculator
Turn your TDEE into a clear daily calorie target for losing, maintaining, or gaining weight.
Free to useInstant resultsNo sign-up needed
Not medical advice: This content, and any calculator results on this site, are for general informational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment. Always talk to a qualified healthcare provider before starting a new diet, exercise routine, or health program.
Don't know your TDEE yet? Calculate it here first, then come back and paste it in above.
How It Works
How it's calculated
Starting from your TDEE, this tool adds or removes calories based on your goal. A moderate deficit cuts around 500 calories a day, which usually leads to about half a kilogram of weight loss each week. An aggressive deficit pushes closer to 750 to 1000 calories a day, aiming for closer to a kilogram a week. Gaining weight works the same way in reverse, adding calories instead of subtracting them. Choosing maintenance simply keeps you at your TDEE.
How to interpret your result
Bigger deficits are not automatically better. They're harder to stick with, they raise the risk of losing muscle along with fat, and they often lead to extreme hunger that ends in overeating. Most people do better long term, and hold onto more muscle, by choosing the moderate option and saving aggressive cuts for short, planned stretches rather than months at a time.
Frequently Asked Questions
How fast can I safely lose weight?
A common and sustainable pace is around half a percent to one percent of your body weight each week. Faster rates raise your risk of losing muscle, feeling constantly tired, and regaining the weight once you stop.
Do I always need a calorie deficit to lose fat?
Yes. Fat loss requires burning more energy than you take in over time. What you eat and how you train can affect hunger, energy, and how much muscle you keep, but the deficit itself is what moves the scale.
What if my weight loss stalls?
Plateaus are normal. As you lose weight, your TDEE drops slightly too, since a lighter body needs less energy. Recalculate your TDEE every few weeks and adjust your target down slightly. That alone often breaks a stall without needing a harsher deficit.