Calorie Calculator
Daily calorie targets for maintenance, weight loss or weight gain, built on the Mifflin-St Jeor equation and an activity multiplier, with a 300–500 kcal deficit or surplus. An estimate, not medical advice.
Your daily calorie target
1,750 kcal/day
Maintenance (TDEE) is 2,250 kcal/day. That is a deficit of 500 kcal/day — about 0.45 kg per week.
Safety floors: never aim below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision.
A 300–500 kcal daily deficit is the usual starting point for weight loss. Track your weight for 2–3 weeks: if it is not moving as expected, adjust by 100–200 kcal — the formula is a starting point, not a measurement.
Formula & source — Mifflin-St Jeor equation (Mifflin et al., 1990)
BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 (men) / − 161 (women); TDEE = BMR × activity factor. Target = TDEE ± deficit/surplus. About 7,700 kcal ≈ 1 kg of body fat, so a 500 kcal/day deficit is roughly 0.5 kg per week.
Estimate, not medical advice. FitCalc results are estimates based on population-average formulas. They are not a diagnosis, a prescription, or a substitute for professional medical advice. If you have a medical condition, are pregnant, or take medication, talk to a doctor or registered dietitian before changing your diet or exercise. FitCalc claims no medical credentials.
Try next: TDEE Calculator · BMR Calculator · Maintenance Calorie Calculator