Calorie Needs Calculator
Calculate calories for your goal
Formula
Weight Loss: TDEE - 500
Maintenance: TDEE
Muscle Gain: TDEE + 300
Calorie Goals
| Lose 0.5kg/wk | TDEE - 500 |
| Lose 1kg/wk | TDEE - 1000 |
| Maintain | TDEE |
| Gain muscle | TDEE + 300-500 |
Related
Complete Guide to Calorie Needs Calculator
Understanding your calorie needs is fundamental for achieving any body composition goal. Whether you want to lose fat, build muscle, or maintain your current physique, calories are the determining factor.
The Science of Calorie Balance
Weight change follows the law of thermodynamics: consume fewer calories than you burn (deficit) and you lose weight; consume more (surplus) and you gain weight. A pound of fat contains approximately 3,500 calories, so a daily 500-calorie deficit creates about 0.5 kg of fat loss per week.
Setting Your Calorie Target
For Weight Loss: Start with a 500-calorie deficit. This creates sustainable fat loss while preserving muscle. Larger deficits (750-1000) work short-term but increase muscle loss risk and metabolic adaptation.
For Muscle Gain: A 300-500 calorie surplus supports muscle growth with minimal fat gain. Larger surpluses don't build more muscle - just more fat.
For Maintenance: Eat at your TDEE. This is also ideal for body recomposition (losing fat while gaining muscle) when combined with strength training.
Adjusting Over Time
Your calorie needs change as your weight changes. Recalculate every 5-10 kg lost or gained. If weight loss stalls for 2+ weeks despite consistent tracking, reduce calories by 100-200 or increase activity.
Frequently Asked Questions
Create a 500-calorie deficit from your TDEE to lose about 0.5 kg per week. For example, if your TDEE is 2200 calories, eat 1700. Don't go below your BMR or 1200 calories (women) / 1500 calories (men).
Eat 300-500 calories above your TDEE with adequate protein (1.6-2.2g/kg) and strength training. Larger surpluses don't build more muscle - just more fat. A 300-calorie surplus is often called a 'lean bulk'.
If your TDEE already accounts for exercise (you selected an activity level), no. If you do extra unplanned activity, you can eat back 50-75% of those calories since trackers often overestimate burns.
Common reasons: underestimating food intake (most people do by 20-50%), overestimating activity, water retention masking fat loss, or metabolic adaptation. Track food precisely with a scale for 2 weeks.
0.5-1 kg per week is generally safe and sustainable. Faster loss increases muscle loss risk, can cause gallstones, and often leads to regain. Patience and consistency beat aggressive dieting.
For weight change, yes - calories determine weight. But for health, hunger management, and body composition, food quality matters. Get 80%+ from whole foods while hitting calorie targets.