Daily Calorie Goal Calculator
Estimate a daily calorie target for maintenance, fat loss, or weight gain locally in your browser.
Estimated resting calorie needs.
Moderate activity, 3-5 days/week
About 10% below TDEE, often easier to sustain while keeping training performance.
About 192 kcal per day and 1,344 kcal per week compared with TDEE.
Use calorie targets as a starting point, then adjust gradually with weight, waist, training, and food records.
About this tool
Estimate a daily calorie target for maintenance, fat loss, or weight gain locally in your browser.
Your body measurements, activity level, and goal are calculated locally in your browser and are not uploaded to a server.
Daily calorie targets are planning estimates, not personal medical or nutrition advice. Avoid aggressive dieting and consult a qualified professional for pregnancy, minors, medical conditions, medication use, eating disorder history, or rapid weight change.
How to use it
- Enter body measurements and activity level.
- Choose a goal such as maintenance, fat loss, or weight gain.
- Review the estimated daily target and TDEE adjustment.
Common use cases
- Set a maintenance calorie target
- Estimate a conservative fat-loss target
- Plan a moderate weight-gain target
Conservative Calorie Target Planning
The safest way to use a calorie target is to treat it as a starting estimate. Track real-world changes for a few weeks, then adjust gradually rather than making extreme jumps.
| Goal | Typical adjustment | Practical reminder |
|---|---|---|
| Maintain weight | Around TDEE | Useful for building a food record baseline. |
| Mild fat loss | About 10% below TDEE | Often easier to sustain. |
| Standard fat loss | About 20% below TDEE | Avoid aggressive dieting or rapid loss. |
| Lean gain | About 10% above TDEE | Useful when training performance matters. |
| Weight gain | About 15% above TDEE | Adjust if gain is faster than intended. |
FAQ
Is this a diet prescription?
No. It is a planning estimate based on BMR, TDEE, and a goal adjustment.
How should I use the result?
Treat it as a starting point and adjust gradually using body weight, waist, training, and food records.
Are my inputs uploaded?
No. The calculation runs locally in your browser.