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Calorie Calculator
🍎 Calorie Calculator
Get a daily calorie target tailored to your specific goal — losing weight, maintaining, or building muscle — built on top of your BMR and activity level.
A 500 kcal/day deficit is the most common starting point for sustainable fat loss — roughly 0.5 kg/week — while a 300 kcal surplus is small enough to limit fat gain while still supporting muscle growth alongside resistance training.
Frequently Asked Questions
Why is the deficit fixed at 500 kcal rather than adjustable?
500 kcal/day is the most widely recommended starting deficit because it's sustainable for most people without excessive hunger or muscle loss — more aggressive deficits often backfire through fatigue and rebound eating.
Do I need to hit this number exactly every day?
No — weekly average matters far more than daily precision. A few hundred calories over or under on any single day has minimal real-world effect.
Should the goal calories include or exclude exercise calories burned?
This target already factors in your selected activity level, so don't add back calories burned during workouts on top of it — that would double-count the energy expenditure.
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