Daily Calorie Intake Calculator

Set a practical daily calorie target for fat loss, maintenance, or muscle gain using your estimated maintenance calories (TDEE).

Inputs

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Goal

Daily deficit400 kcal/day

Tip: A smaller change is usually more sustainable. If you feel overly hungry, low energy, or your workouts tank, reduce the deficit/surplus.

Result

Estimated maintenance (TDEE)
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Suggested daily target
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Enter your details to get a target.

What this might mean

Enter inputs to see weekly estimates.

Helpful tips

  • Use a 2–4 week trend average to judge progress (not day-to-day).
  • If fat loss stalls: increase steps slightly, tighten consistency, or reduce calories a small amount.
  • If gaining: prioritize progressive overload + enough protein; keep the surplus modest.
  • Hunger too high? Raise protein/fibre, eat regular meals, and reduce the deficit.

Disclaimers

This tool provides estimates and is not medical advice. If you’re under 18, pregnant/postpartum, have a medical condition, or a history of disordered eating, please consult a qualified health professional. Avoid aggressive calorie restriction.