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Calorie Calculator
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Daily calorie targets
These calorie targets are estimates. Use them as a guide and adjust based on weekly progress.
Expected weight-loss projection
Mild loss pace: -1.8 kg
Loss pace: -3.6 kg
Extreme loss pace: -7.3 kg
Mild gain pace: 1.8 kg
Gain pace: 3.6 kg
Projected 8-week change — Week 8.
Weekly zigzag plan
Zigzag calorie cycling alternates higher and lower days around your selected target to reduce adaptation and improve adherence.
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|
| 2,294 kcal | 1,944 kcal | 1,894 kcal | 2,194 kcal | 1,844 kcal | 2,344 kcal | 1,944 kcal |
Food energy converter
= 418.4000 kj
Calorie Calculator Guide (TDEE, BMR, and Weight Planning)
This calorie calculator estimates daily energy needs using your profile, activity level, and formula choice (Mifflin, Harris-Benedict, or Katch-McArdle). It gives targets for maintenance, weight loss, and weight gain using TDEE and BMR logic.
Use it as a starting point, then adjust based on 2-4 weeks of trend data. A moderate calorie deficit is usually easier to sustain for fat loss, while a controlled calorie surplus is often better for weight gain with less unnecessary fat.
The projection chart and weekly zigzag plan help you compare pacing options and choose a plan you can actually follow. Results are estimates, so consistency, sleep, stress, activity, and tracking quality still matter.
This guide keeps key search intent terms clear and natural (calorie calculator, TDEE calculator, BMR calculator, calorie deficit, calorie surplus) while staying focused on practical, readable advice.
How to use this calorie calculator
- Enter age, sex, height, weight, and activity level.
- Choose the formula (Mifflin, Harris-Benedict, or Katch-McArdle).
- Review maintenance, loss, and gain calorie targets.
- Use projection lines and zigzag planning to choose a sustainable pace.
How calorie formulas work
BMR estimates resting energy needs. TDEE is then estimated as BMR multiplied by an activity factor. Weight-loss targets are built from calorie deficits, while gain targets use calorie surpluses. These are modeled estimates, so real-world adaptation, NEAT changes, and tracking noise can shift results.
How to interpret your targets
Start with a moderate target, track body weight under similar conditions, and evaluate the trend over 2-4 weeks. If progress is too slow, adjust calories slightly. If energy, training quality, or recovery drop too much, reduce the deficit. The best target is the one you can maintain consistently.
Limitations and practical notes
- All calorie outputs are estimates, not exact prescriptions.
- Activity multipliers can overestimate or underestimate real expenditure.
- Water balance and glycogen shifts can mask fat change short term.
- Medical conditions and medications can affect energy needs.
Calorie calculator FAQ
Which formula should I use?
Mifflin-St Jeor is a common default for many adults. If you know body-fat percentage, Katch-McArdle can be useful.
How big should my deficit be?
A moderate deficit is often easier to sustain and preserves training quality better than aggressive cuts.
Why does weight stall for a week?
Short-term plateaus are common due to water retention, stress, sodium, and cycle-related changes.