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Estimate daily calories for maintaining, losing or gaining weight.
Enter your details and activity level.
TDEE = BMR x activity factor
Factors run from 1.2 for a sedentary week to about 1.9 for heavy daily training. A deficit or surplus of roughly 500 calories a day corresponds to about half a kilogram a week.
A 35-year-old man, 178 cm, 80 kg, moderately active.
Maintenance is about 2,700 calories a day; a moderate deficit would be around 2,200.
These figures are estimates from population averages. Track your weight over two or three weeks and adjust the number rather than trusting the first calculation.
Very low calorie targets can be unsafe. If you are planning a significant change to how you eat, speak to a doctor or a registered dietitian first.
Most guidance suggests a gradual pace of about 0.25 to 0.5 kg a week. Faster losses are harder to sustain and cost more muscle.
Pick the one matching your whole week, including work. Most desk-based people with a few gym sessions are lightly to moderately active.
No. It is a general estimate. Anyone with a health condition, or who is pregnant or breastfeeding, should get personal advice.
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