Calculate your daily calorie target based on your weight goals.
If your maintenance estimate is 2,400 calories and your goal is weight loss, the calculator may suggest a moderate target below maintenance rather than an extreme deficit.
Calorie targets are educational estimates. Avoid aggressive changes without professional guidance.
To lose weight safely, aim for a deficit of 500 calories/day below your TDEE, which typically results in about 0.5 kg (1 lb) weight loss per week. Avoid extreme deficits below 1200 calories/day for women or 1500 for men without medical supervision.
To gain weight, aim for a surplus of 300-500 calories/day above your TDEE. This typically results in about 0.25-0.5 kg (0.5-1 lb) weight gain per week. Combine with strength training to build muscle rather than just fat.
Eating significantly below your BMR is generally not recommended without medical supervision. Your BMR represents the minimum calories needed for vital functions. Extreme deficits can slow metabolism and cause health issues.
This calculator provides estimates based on commonly used formulas. Individual needs vary due to genetics, muscle mass, and other factors. Track your progress and adjust your intake as needed. Consult a healthcare provider for personalized advice.
Last updated: May 27, 2026 | Reviewed by Body Tally Editorial Team
Use the calorie calculator to estimate a daily calorie target for maintenance, gradual weight loss, or gradual weight gain. The result should be treated as a planning range that needs adjustment based on real-world progress and wellbeing.
Body Tally keeps the calculator near the top of the page and adds this guide so you can understand what the tool does, how the inputs affect the result, and what the result can and cannot tell you. Health and fitness formulas are useful for planning, but they work best when treated as estimates and compared with real trends, symptoms, training history, and professional guidance when appropriate.
Calorie targets usually start from estimated TDEE, then add or subtract a moderate amount depending on the goal. The result is an estimate, not a guarantee.
The formulas use simplified inputs so they can be calculated quickly in a browser. They do not know your medical history, medications, hormones, lab results, training recovery, sleep, stress, or diagnosis. Use the answer as a starting point, then refine it with consistent measurements and qualified advice when the decision affects health.
Calculator results are useful for learning and planning, but they should not be the only basis for decisions when symptoms, medications, chronic conditions, pregnancy, eating disorder history, injury, or major changes in activity are involved.
If the estimate feels surprising, repeat the measurement, check your unit settings, compare one related calculator, and read the matching guide before acting on the number. Body Tally is built to help you ask better questions, not to replace qualified care.
It depends on body size, activity, goal, and health status. Use estimates as a starting point.
Some people prefer consistency, while others average over a week.
Yes. Very low intake can be unsafe and should be supervised.