Calorie Calculator
Daily calorie targets for cutting, maintaining or bulking.
Last updated: January 2025 · Built for the 2024–25 financial year
Inputs
Results
Maintenance (TDEE)
2,662 kcal
BMR
1,718 kcal
Mild loss (-500)
2,162 kcal
Fast loss (-1000)
1,662 kcal
Lean gain (+300)
2,962 kcal
Results are estimates only. For financial advice, consult a licensed adviser.
Overview
Daily calorie target with goal-based deficit/surplus
Total daily energy expenditure (TDEE) is BMR multiplied by an activity factor. A safe weight-loss deficit is 15-20% of TDEE — about 0.5-1 kg per week — without triggering aggressive metabolic adaptation.
For lean-mass gain, a 10-15% surplus paired with progressive resistance training delivers 1-2 kg per month with minimal fat gain.
Formula
TDEE & goal targets
TDEE = BMR × activity multiplier Weight loss target = TDEE × 0.80 (≈ −500 kcal) Maintenance target = TDEE Muscle gain target = TDEE × 1.10 (≈ +250 kcal)
Macro distribution (typical)
| Goal | Protein / Carbs / Fat |
|---|---|
| Fat loss | 35% / 35% / 30% |
| Maintenance | 25% / 50% / 25% |
| Muscle gain | 25% / 55% / 20% |
| Endurance training | 20% / 60% / 20% |
Pro tips
- •1 g protein per cm of height is a strong default for active adults.
- •Re-test BMR every 5 kg of weight change.
- •Track 2 weeks before adjusting — body weight noise is ±2 kg.