Calorie Calculator
Calculate daily calorie needs for weight maintenance, loss, or gain. Uses Mifflin-St Jeor BMR × activity multiplier, then adjusts for goal.
Inputs
Daily calorie target
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BMR
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TDEE (maintenance)
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Adjustment from TDEE
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Weekly surplus/deficit
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About Calorie Calculator
1 kg per week math
About 7,700 kcal per kg of body fat. A 1,000-kcal daily deficit × 7 days = 7,000 kcal/week ≈ 0.9 kg loss. Larger deficits get harder to sustain and may sacrifice muscle.
Lean bulk vs dirty bulk
Lean bulk: +200-350 kcal/day over TDEE — slower weight gain, mostly muscle if training. Dirty bulk: +500-1000 kcal — faster gain but more fat. Match the surplus to your training intensity.
Adjust based on results
These are starting estimates. Track weekly weight average over 2-3 weeks. If progress stalls, adjust by 100-200 kcal/day. Body composition matters more than scale weight.