Skip to content
Toolden

TOOLDENCALCULATORSON-DEVICE

Calorie Calculator

Estimate how many calories you should eat each day for your goal. Enter your details, pick lose / maintain / gain and get a daily target, macro split and an estimated weight timeline, all computed in your browser.

10 to 120 years. Used in the BMR formula.

Result updates live as you type.

Lose subtracts 500 kcal, gain adds 500 kcal, maintain keeps your TDEE.

Needed only for the timeline. Must be on the correct side of your current weight.

Formula: BMR from Mifflin St Jeor times activity gives TDEE, then plus or minus 500 kcal for your goal. Macros use 30 percent protein, 40 percent carbs and 30 percent fat of the target. Timeline assumes about 7700 kcal per kg of body fat.
All calculations run in your browser. No data is sent to a server. Change inputs on the left and watch the result on the right update instantly.
Daily calorie target2,259 kcal/day500 kcal below maintenance for steady loss
Maintenance (TDEE)2,759 kcal/dayAt moderately active level
Protein169 g30 percent of target, 4 kcal per g
Carbs226 g40 percent of target, 4 kcal per g
Fat75 g30 percent of target, 9 kcal per g
Macro split at target
Protein 30%Carbs 40%Fat 30%

Based on 2,259 kcal/day calories. Bars show the balance of protein, carbs and fat at a friendly 30/40/30 ratio.

Estimated timelineabout 22 weeks to reach 70 kgAt about 0.45 kg per week from a 500 kcal daily deficit.

Your maintenance is about 2,759 kcal per day. To lose weight, aim for about 2,259 kcal per day, which is 500 kcal below maintenance. A friendly 30/40/30 split gives 169 g protein, 226 g carbs and 75 g fat per day.

Enter age, weight, height and goal on the left, result updates live on the right. All math stays in your browser.

HOW TO USE

  1. 1Enter your age, gender, weight and height on the left.
  2. 2Pick your activity level (sedentary to super active) on the left.
  3. 3Choose a goal (lose, maintain or gain) and enter your goal weight on the left if needed.
  4. 4Read your daily calorie target, macro split and estimated timeline on the right. It updates live.

EXAMPLE

INPUT

Age: 30, Gender: Male, Weight: 80 kg, Height: 180 cm
Activity: Moderately active, Goal: Lose, Goal weight: 70 kg

OUTPUT

Daily target: 2,259 kcal/day (maintenance 2,759)
Protein: 169 g · Carbs: 226 g · Fat: 75 g
Timeline: about 22 weeks to reach 70 kg

FAQ

How is the calorie target calculated?
Your BMR is computed with the Mifflin-St Jeor equation, then multiplied by your activity level to get TDEE. To lose weight we subtract 500 kcal a day, to gain we add 500 kcal, and to maintain we use the TDEE itself.
How fast will I lose or gain weight?
About 7,700 kcal equals roughly 1 kg of body fat, so a 500 kcal daily adjustment moves about 0.45 kg per week. The timeline divides your total weight change by this weekly rate.
What macro split is used?
A balanced 30/40/30 split of protein, carbs and fat, computed from your calorie target, not from maintenance.
Why is there no timeline shown?
A timeline needs a goal weight that is on the correct side of your current weight. Clear the goal weight or adjust it to your target.

RELATED TOOLS

TDEE Calculator↗BMI Calculator↗BMR Calculator↗Water Intake Calculator↗