Calorie Calculator
Find your daily calorie target, see your weight goal timeline and macro split
// Goal Weight Timeline
// Recommended Macro Split
// Your Daily Budget In Food
How This Calculator Works
This calculator uses the Mifflin-St Jeor equation to calculate your BMR, multiplies by your activity level to get TDEE, then adjusts by your chosen calorie goal to produce a daily target. The weight timeline shows how long it will take to reach your goal weight at that deficit or surplus.
The Calorie Deficit Rule
A deficit of approximately 7,700 calories produces 1 kg of fat loss (3,500 calories ≈ 1 lb). A daily deficit of 500 calories therefore produces around 0.5 kg of fat loss per week. This is a widely-used estimate — actual results vary based on individual metabolism, water retention, and other factors.
Macro Split Guidelines
How Much Should I Eat?
A safe rate of weight loss is 0.5–1 kg per week. Larger deficits risk muscle loss and metabolic adaptation. If your calculated target falls below 1,200 calories (women) or 1,500 calories (men), you should consult a healthcare professional before proceeding.
From the Blog
// 500 kcal Rule
A 500 kcal daily deficit produces about 0.5 kg of fat loss per week — a safe and sustainable rate for most people.
// Protein First
High protein intake (1.6–2.2 g/kg bodyweight) preserves muscle mass during a calorie deficit, especially with resistance training.
// Don't Go Too Low
Eating below BMR for extended periods slows metabolism and causes muscle loss. The minimum safe intake is ~1,200 kcal for women and ~1,500 kcal for men.
// Diet Breaks
Taking 1–2 week diet breaks at maintenance every 6–8 weeks can reduce metabolic adaptation and improve long-term adherence.