Calorie Calculator
Enter valid age, height, weight, and (if losing/gaining) a rate between 0.1-1 kg/week.
1 kg of body fat is roughly 7,700 calories — a 0.5 kg/week pace works out to about a 550 calorie/day deficit or surplus. Faster rates than 1 kg/week are generally not recommended without medical supervision.
Free calorie calculator that turns your maintenance calories (TDEE) into a daily target for losing, maintaining, or gaining weight, using the real ~7,700 calorie-per-kilogram-of-fat rule for the rate you choose.
How it works
- Enter your sex, age, height, weight, and activity level
- Choose your goal — lose, maintain, or gain — and a weekly rate if applicable
- See your maintenance calories and your daily calorie target
Frequently asked questions
Why does 0.5 kg/week equal about 550 calories/day?
A kilogram of body fat is roughly 7,700 calories. Spread a 0.5 kg/week change over 7 days works out to about 550 calories/day above or below maintenance — this calculator does that math directly rather than asking you to guess a round number.
Is a faster rate better?
Not generally — rates faster than about 1 kg/week are usually not recommended without medical supervision, since they're harder to sustain and can affect muscle mass and metabolic rate. This calculator caps the rate input at 1 kg/week for that reason.
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From the blog
How Much Protein Do You Actually Need? The 2026 USDA Guidelines Changed the Answer
The 2025–2030 USDA/HHS Dietary Guidelines, updated in January 2026, raised the general protein range to 1.2–1.6 g/kg — well above the old 0.8 g/kg minimum most calculators still show. Here's the updated math, and a free calculator with no paywall.
2026-09-03
A 0.5 kg/week weight loss goal is exactly a 550 calorie/day deficit — not a guess
The real conversion rate is about 7,700 calories per kilogram of body fat — this calculator does that math directly instead of asking you to pick a round number.
2026-09-01Update history
- 2026-09-03 Age, height, and weight are now sliders instead of number fields, and the sex toggle shows an icon for each option.
- 2026-09-01 Added: a cover image — used as the card thumbnail, social share image, and blog title image.
- 2026-09-01 Launched: goal-based calorie calculator (lose/maintain/gain) with an adjustable weekly rate, using the 7,700 kcal/kg fat conversion. Entirely client-side, reuses the BMR engine.