Calorie Calculator (TDEE)
Calculate daily calories for weight loss, maintenance or gain.
TL;DR — Calorie Calculator: A calorie calculator estimates Total Daily Energy Expenditure (TDEE) and applies a deficit or surplus to recommend a calorie intake for a goal — fat loss, maintenance or muscle gain. Cal44 uses the Mifflin-St Jeor BMR formula multiplied by an activity factor, then adjusts by your goal.
What is the Calorie Calculator?
A calorie calculator estimates Total Daily Energy Expenditure (TDEE) and applies a deficit or surplus to recommend a calorie intake for a goal — fat loss, maintenance or muscle gain. Cal44 uses the Mifflin-St Jeor BMR formula multiplied by an activity factor, then adjusts by your goal.
How to use the Calorie Calculator
- Enter age, sex, weight and height.
- Select your activity level.
- Choose your goal: lose, maintain or gain weight.
- Read the recommended daily calorie target.
Formula
Target = TDEE − Deficit (loss) / TDEE + Surplus (gain)
TDEE = BMR × activity multiplier · Typical deficit 300–750 kcal/day · Typical surplus 200–500 kcal/day for lean muscle gain
Worked example
TDEE of 2,400 kcal/day with a 500 kcal deficit → 1,900 kcal/day target. Expected fat loss ≈ 0.45 kg per week (1 kg fat ≈ 7,700 kcal).
Frequently asked questions
How many calories should I eat to lose weight?
A deficit of 300–750 kcal below TDEE is sustainable for most adults. 500 kcal/day produces roughly 0.5 kg per week of fat loss.
Is 1,200 kcal/day safe?
Going below ~1,200 kcal (women) or 1,500 kcal (men) can be hard to sustain and may cause muscle loss and metabolic adaptation. Aim for a moderate deficit, not an extreme one.
Why am I not losing weight at my deficit?
Common reasons: under-reporting intake, over-estimating activity, body adaptation reducing TDEE, water retention, or the deficit being smaller than calculated. Weigh portions and re-check after 3–4 weeks.
How fast can I gain muscle?
Beginners can gain 0.25–0.5 kg of muscle per month with a modest surplus and resistance training. Aggressive surpluses mostly add fat.
Do macros matter?
For weight change, total calories dominate. For body composition, protein matters most — typically 1.6–2.2 g per kg of body weight per day.