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● Metabolism & diet

Your daily caloric target to reach your goal.

Enter your TDEE — or let the calculator estimate it — then pick your goal and pace. You'll get your daily calorie target, weekly deficit or surplus, and an estimated timeline.

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Caloric Goal — Daily Calorie Target
Lose weight, maintain or gain muscle — with timeline and weekly progress
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Your data

kcal
yr
in
lb
Estimated TDEE —
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Your caloric target

— kcal/day
—
Your TDEEtotal daily energy expenditure—
Daily deficit / surplus—
Weekly changeestimated fat loss/gain—
Your BMRcalories at complete rest—
Weekly calorie balance
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How it's calculated

TDEE, deficit/surplus and the 7,700 kcal rule

The Caloric Goal calculator finds your daily calorie target by adjusting your Total Daily Energy Expenditure (TDEE) up or down based on your chosen goal and pace. For example, someone with a TDEE of 2,200 kcal/day wanting to lose 0.5 kg/week needs a 550 kcal/day deficit, so their target is 1,650 kcal/day — reached in roughly 1 kg per fortnight. The TDEE auto-mode uses the Mifflin–St Jeor equation, the most accurate BMR formula validated in clinical studies, multiplied by an activity factor.

Your TDEE is the total energy your body burns in a day, accounting for your metabolic rate at rest (BMR) plus all movement and daily activities. To change body weight, you must eat more or less than your TDEE. Because 1 kg of adipose tissue stores roughly 7,700 kcal, the relationship between your daily deficit or surplus and your rate of change is straightforward.

Caloric target = TDEE ± daily deficit/surplus
Daily deficit/surplus = pace (kg/wk) × 7,700 ÷ 7
BMR (Mifflin–St Jeor, men) = 10×weight(kg) + 6.25×height(cm) − 5×age + 5
BMR (Mifflin–St Jeor, women) = 10×weight(kg) + 6.25×height(cm) − 5×age − 161
  1. 1
    Determine TDEE (manual entry or Mifflin–St Jeor × activity factor)
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  2. 2
    Convert pace to a daily calorie delta (pace × 7,700 ÷ 7)
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  3. 3
    Apply the delta to TDEE to get your daily caloric target
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  4. 4
    Estimate timeline (if goal is lose or gain)
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Understand the terms

TDEE (Total Daily Energy Expenditure)
The total calories you burn in a day — BMR plus all physical activity. Eating at TDEE keeps weight stable.
BMR (Basal Metabolic Rate)
Calories your body burns at complete rest to sustain vital functions. The Mifflin–St Jeor formula is the most accurate validated estimate for most adults.
Caloric deficit
Eating fewer calories than TDEE. Forces the body to use stored fat (and potentially muscle) for energy. Sustainable range: 300–750 kcal/day below TDEE.
Caloric surplus
Eating more calories than TDEE. Creates the energy substrate for muscle protein synthesis. A modest surplus of 200–350 kcal/day minimises fat gain.
7,700 kcal rule
The approximate energy stored per kilogram of human adipose tissue. Used to convert between daily deficit/surplus and weekly weight change.
See the full glossary →
Disclaimer: estimation tool for informational and planning purposes, using the Mifflin–St Jeor BMR formula and the 7,700 kcal/kg fat approximation (reference values, 2026). Actual results vary by individual metabolism, body composition and adherence. Eating below BMR without medical supervision is not recommended. This tool does not replace guidance from a registered dietitian, physician or certified nutritionist.
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Frequently asked questions — Caloric Goal

How many calories do I need to lose 1 kg of fat?
One kilogram of body fat stores approximately 7,700 kcal. To lose 1 kg per week you would need a deficit of 7,700 ÷ 7 ≈ 1,100 kcal per day. Most experts recommend a more moderate deficit of 500–750 kcal/day (0.5–0.7 kg/week) to preserve muscle mass and make the diet sustainable long-term.
What is a safe caloric deficit?
A deficit of 300–500 kcal/day (roughly 0.25–0.5 kg/week) is considered safe and sustainable for most healthy adults. Larger deficits up to 1,000 kcal/day may be appropriate under medical supervision, but deficits beyond that significantly increase the risk of muscle loss, nutrient deficiencies and metabolic adaptation (your body lowering its TDEE in response to prolonged restriction).
Should I eat below my BMR?
Eating below your Basal Metabolic Rate (BMR) is generally not recommended without medical supervision. Your BMR represents the minimum calories your body needs to maintain basic functions at rest. Consistent intake below BMR can cause muscle loss, fatigue, hormonal imbalance and metabolic slowdown. A caloric target above BMR but below TDEE is the standard approach for safe, effective fat loss.
How do I adjust my calories as I lose weight?
As your body weight decreases, your TDEE decreases too — a lighter body burns fewer calories at rest and during activity. Recalculate your TDEE every 4–6 weeks (or every 5 kg of weight lost) and update your caloric target accordingly. This is the main reason people hit weight-loss plateaus: the original deficit shrinks as body weight falls. Regular recalculation keeps progress on track.
What pace is realistic for muscle gain?
Natural muscle gain is slow: most men can gain 0.5–2 kg of lean mass per month under optimal conditions (progressive training, adequate protein, sufficient sleep); women typically gain half that. A modest surplus of 200–350 kcal/day (roughly 0.25 kg/week on this calculator) minimises fat gain while still supporting muscle protein synthesis. Larger surpluses — often called a "dirty bulk" — lead to significant fat accumulation with little additional muscle gain beyond what a lean surplus provides.

📚 Learn more — official sources

🔬 Study Mifflin et al. (1990) — A new predictive equation for resting energy expenditure Original study validating the Mifflin–St Jeor BMR equation, now considered the most accurate formula for estimating resting metabolic rate in clinical and public health settings. See on PubMed → 🏛️ Organization NIH NIDDK — Healthy eating and physical activity for adults National Institute of Diabetes and Digestive and Kidney Diseases guidance on caloric balance, healthy weight and sustainable lifestyle changes. See official source → 🏛️ Organization WHO — Obesity and overweight fact sheet World Health Organization overview of energy balance, the role of caloric intake and physical activity in managing body weight globally. See official source → 🔬 Study Hall et al. (2012) — Quantification of the effect of energy imbalance on bodyweight Landmark modelling study refining the 7,700 kcal/kg rule, showing how the body's metabolic adaptation affects actual weight-change trajectories over time. See on PubMed →

About the Caloric Goal Calculator

The Caloric Goal calculator takes your Total Daily Energy Expenditure (TDEE) — either entered manually or estimated using the Mifflin–St Jeor equation — and adjusts it by a daily deficit or surplus derived from your chosen pace. The result is a concrete daily calorie target backed by the 7,700 kcal per kilogram of fat rule and an estimated timeline to reach your goal weight or composition target.

Whether you are cutting for fat loss, maintaining after a diet or in a lean bulk phase for muscle gain, this tool gives you the numbers you need to plan your nutrition. Combine it with the BMR, TDEE and macro calculators on this site for a complete dietary picture, and recalculate your target every 4–6 weeks as your body composition changes.

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