How are daily calorie targets calculated?

Daily targets are derived from your estimated TDEE (BMR × activity multiplier) adjusted by a daily calorie deficit or surplus computed from your chosen weekly weight-change goal.

What is a reasonable weekly weight change?

A gradual rate such as 0.25–1 kg/week (0.5–2 lb/week) is commonly used. Faster rates may be harder to sustain and could be unsafe for some individuals.

Do I need to enter exact measurements?

Yes — small differences in weight, height, or age change estimates. This tool uses exact conversions and shows results to two decimal places for precision.

Calorie Calculator

Daily Calorie Needs & Target Planner

Sex

Age (years)

Units

Weight (kg)

Height (cm)

BMR formula

Activity level

Goal

Target change per week

Enter positive value. Units shown below (kg for metric / lb for imperial). Typical safe ranges: 0.25–1 kg/week (0.5–2 lb/week).

Results

Enter values and press Calculate.

About this calculator

Helpful definitions and guidance for calories, basal metabolic rate, and safe rates of weight change. Use the results to plan daily calorie targets and to compare different activity levels.

Basal Metabolic Rate (BMR)

BMR is the estimated number of calories your body needs at rest to support essential functions. This calculator uses standard formulas to estimate BMR from weight, height, age and sex.

Total Daily Energy Expenditure (TDEE)

TDEE is BMR multiplied by an activity level. TDEE represents average daily calories to maintain current weight given your typical activity.

How weekly weight change converts to daily calories

Rough conversion: 1 kg ≈ 7700 kcal and 1 lb ≈ 3500 kcal. To change weight at a specified weekly rate, the calculator divides the weekly calorie total by 7 to determine the daily calorie deficit or surplus.

Safe targets

Gradual changes are typically safer and more sustainable. Common starting points are 0.25–1 kg per week (0.5–2 lb/week). Extremely low daily calorie targets may not be appropriate — consult a professional if you have medical conditions.