This calculator provides educational estimates only, not medical advice. Calorie needs vary significantly by age, body composition, activity level, and health status.
This tool may not be right for you.
Talk to a clinician before using calorie targets if any of the following apply:
If any of the above describe you, get professional advice from a registered dietitian or healthcare provider before making changes to your diet.
What you should know
Your BMR and TDEE are starting points. Recalculate every 4 to 8 weeks as your body adapts. Weight-loss plateaus are normal.
A sustained 300–500 kcal/day deficit is not a long-term strategy. Transitioning to maintenance calories when you reach your goal is healthy and expected.
Aim for 1.2–1.6 g of protein per kg of body weight per day to protect muscle mass. Pairing your calorie goal with strength training helps. Get an estimated protein target using our protein calculator.
Stay on top of hydration, protein, and fiber, especially during rapid weight loss, when these are easy to neglect.
If you are on a GLP-1 medication, undereating is the bigger risk. Focus on a safe intake range with a clear minimum and work with your prescribing clinician.