The Real Problem This Solves
"Eat less, move more" is useless without a number. People randomly cut food, lose energy, and give up within weeks.
Sustainable results come from a precise daily target. This calculator gives you one for maintaining, losing, or gaining weight.
How Your Daily Calorie Need Is Found
Maintenance calories (TDEE) = BMR × activity factor. For weight loss, subtract about 500/day; to gain, add about 500/day. A 500-calorie deficit yields roughly half a kilo loss per week.
Example: Priya's TDEE is 2,000 calories. To lose weight steadily she targets about 1,500 calories/day. To build muscle, around 2,500. No starvation, just a clear, livable target.
| Goal | Daily Calories (TDEE 2,000) | Expected Result |
|---|---|---|
| Lose weight | ~1,500 | ~0.5 kg loss/week |
| Maintain | ~2,000 | Stable weight |
| Gain weight | ~2,500 | ~0.5 kg gain/week |
Frequently Asked Questions
How many calories should I eat to lose weight?
Aim for about 500 calories below your TDEE for roughly half a kilo of loss per week. Avoid very low intakes; they are hard to sustain and can harm health.
Are these numbers exact?
They are solid estimates based on the Mifflin-St Jeor equation and standard activity factors. Adjust based on real results over a few weeks.
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