Daily Calorie Calculator

Estimate your daily calorie needs based on your TDEE and a target weekly weight change goal.

Inputs
Results
Maintenance Calories
2,724.13 kcal/day
Target Daily Calories
2,174.13 kcal/day

Try an example

Formula

Target Calories = TDEE + (Weekly Goal × 7700 / 7)

Learn How This Works

How to Calculate Your Macros and Daily Calorie Needs

The math behind macro splits, calorie targets, and the Atwater factors that turn grams into calories.

How Your Basal Metabolic Rate Is Calculated

The Mifflin-St Jeor equation explained step by step, and how BMR becomes a real daily calorie target.

How to Turn a Calorie Target Into Grams of Protein, Carbs, and Fat

The Atwater factor math behind every macro calculator, worked through with a real example.

Losing Weight Sustainably: How to Actually Set a Calorie Target

A complete walkthrough from BMR to TDEE to a real daily calorie target, showing how each calculation builds on the last.

Frequently Asked Questions

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