Calorie Calculator

Your details

years
kg
cm
Set a goal weight to estimate how long it would take at your chosen pace. 0 = off.
kg
Your goal target
2,556kcal/day
Maintain weight (TDEE)2,556kcal/day
Basal metabolic rate (BMR)1,649kcal/day
Lose 0.25 kg/week2,306kcal/day
Lose 0.5 kg/week2,056kcal/day
Lose 1 kg/week1,556kcal/day
Gain 0.5 kg/week3,056kcal/day
Protein (30%)192g/day
Carbs (40%)256g/day
Fat (30%)85g/day

You need about 2,556 kcal/day for your goal.

  • Eat at about 2,556 kcal/day to maintain, and around 2,556 kcal/day to hit your selected goal.
  • Your goal splits into roughly 192 g protein, 256 g carbs, and 85 g fat per day.
  • Track your real weight trend over 2-3 weeks and adjust; the 3,500 kcal-per-pound rule is only an approximation.

Next stepPair this with the BMI and body-fat calculators to set a realistic goal.

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