Calorie Calculator
Work out how many calories you need each day to lose, maintain or gain weight — with a full breakdown of every goal option.
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All goal options
| Goal | Calories / day | vs maintenance |
|---|
Suggested macro split
The maths behind a calorie target
Target = maintenance + goal adjustment
1 kg of body fat ≈ 7,700 kcal → 0.5 kg per week ≈ 500 kcal per day
Roughly 7,700 calories are stored in a kilogram of body fat, so a deficit of 500 calories a day works out at about half a kilo a week. That is the arithmetic almost every diet plan is built on. In practice, water shifts, glycogen and hormonal changes make weekly weigh-ins noisy, so judge progress on a fortnightly average rather than a single morning.
Do not cut too hard
Very aggressive deficits cost you muscle, sleep quality and training performance, and they rarely last. As a floor, most guidance puts 1,500 calories a day for men and 1,200 for women as the point below which it becomes difficult to hit micronutrient needs without supervision. Keep protein high, keep lifting, and let the deficit be boring rather than brutal.
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