Calorie Calculator
Find your Total Daily Energy Expenditure (TDEE) — the calories you burn in a typical day including activity — and how to adjust it for your goal.
Maintenance Calories (TDEE)
2516
kcal/day
BMR: 1623 kcal/day
Your Calorie Targets by Goal
Fast Weight Loss
1516
Weight Loss
2016
Mild Weight Loss
2266
Maintain
2516
Mild Weight Gain
2766
Weight Gain
3016
1 kg of body weight ≈ 7,700 kcal. A steady 300–500 kcal/day deficit or surplus is a safer, more sustainable pace than extreme targets.
For reference purposes only. This calculator provides a general estimate based on standard formulas and is not a medical diagnosis. It does not account for every individual factor (medical conditions, medications, pregnancy, body composition, etc.). Please consult a qualified doctor, dietitian or coach before making any health, nutrition or fitness decisions.
These estimates are general adult guidance, not a diagnosis or a nutrition plan for a growing child. Discuss individual needs with a qualified clinician or dietitian.
Read more: Nutrition Basics for Young Athletes · CSA Blog · Youth training