Calorie Calculator

Calorie needs vary by age, sex, height, weight, and activity level. Most adult women need 1,600–2,400 calories/day; most adult men need 2,000–3,000. Use this calculator for a personalised estimate based on your exact stats — the single number from a generic chart is rarely appropriate for your specific situation.

1 lb (0.45 kg) of fat ≈ 3,500 calories. A daily deficit of 500 calories leads to ~0.5 kg (1 lb) loss per week — a sustainable rate. For 1 kg/week you need an ~1,100 calorie/day deficit, which is aggressive and generally not recommended beyond 4–8 weeks. A 15–20% deficit below your TDEE is a good starting point for most people.

A calorie surplus of 250–500 calories above your TDEE, combined with progressive resistance training, supports muscle gain while minimising fat gain. Larger surpluses ("dirty bulking") add muscle faster but also add more fat. Beginners can sometimes gain muscle and lose fat simultaneously in a calorie deficit if protein intake and training stimulus are adequate.

Most nutrition guidelines set 1,200 calories/day as a practical floor for adult women and 1,500 for adult men, because going below this makes it very difficult to meet micronutrient needs without supplementation. Very low calorie diets should only be followed under medical supervision. This calculator will flag if the suggested intake falls below these minimums.

For basic weight management, total calorie counting is the most evidence-based approach. Net carbs (total carbs minus fibre) is relevant for low-carb and ketogenic diets where fibre doesn't meaningfully impact blood glucose or ketosis. Whichever approach you use, consistency over time matters far more than the specific method.