Get your daily calorie target for fat loss, weight maintenance or muscle gain. Enter your stats, activity level and goal — the planner computes BMR, TDEE and your adjusted target instantly.
Daily calorie target—kcal/day
TDEE: — kcalBMR: — kcal
Fat loss targets a ~500 kcal deficit; muscle gain adds ~300 kcal surplus. These are estimates — adjust after 2-3 weeks of tracking.
Related tools
This page replaces the individual converters below, which remain available as standalone pages.
Your BMR is estimated with the Mifflin-St Jeor equation, multiplied by an activity factor to get TDEE (total daily energy expenditure). Fat loss subtracts about 500 kcal for roughly 0.5 kg per week; muscle gain adds about 300 kcal; maintenance keeps TDEE as-is.
Use it as a starting point
Track your weight and intake for 2-3 weeks, then adjust the target up or down based on real progress. Activity factors are the biggest source of error — most people overestimate theirs, so start conservative.
How fast will I lose weight on a 500 kcal deficit?
Roughly 0.5 kg (about 1 lb) per week on average, since a kilogram of body fat stores around 7,700 kcal. Real loss varies with water weight and adherence.
Should I eat back exercise calories?
No — your activity level already accounts for exercise. Eating back estimates from fitness trackers usually overcounts and stalls progress.
Is a bigger deficit faster?
Up to a point, but very large deficits cost muscle, energy and adherence. A 500-750 kcal deficit is the sustainable sweet spot for most people.
Do I need to hit the target exactly every day?
No. Weekly average matters more than any single day. Aim to land within about 10% of target across the week.
Is this medical advice?
No. This is a general estimate for healthy adults. Talk to a doctor or dietitian if you have a medical condition, are pregnant, or are under 18.