Calorie Target Calculator
Set a daily calorie target from maintenance calories and your goal pace.
Use the calculator below, then review the formula, a numeric example, and the reference table to understand how the calorie target calculator result is produced.
Educational tool only. It does not replace advice from a licensed clinician, dietitian, or exercise physiologist.
Calculator inputs
Result
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What is this calculator?
Set a daily calorie target from maintenance calories and your goal pace. The formula, a worked example, and a reference table are below. Results are for education only, not medical advice.
How it works
Target kcal ≈ TDEE + surplus for gain, TDEE − deficit for loss, or TDEE for maintenance. Adjustment size sets the pace.
Example
TDEE 2400 kcal, goal lose, adjustment 500 target ≈ 1900 kcal/day average (simplified planning number).
Reference Table
| Value | Meaning |
|---|---|
| Fat loss | Moderate deficit from TDEE |
| Muscle gain | Small surplus + training |
| Maintenance | Near TDEE with monitoring |
FAQ
Is a 500 kcal deficit always safe?
Sustainability and nutrient adequacy matter; smaller deficits are often easier to adhere to.
What about metabolic adaptation?
Weight loss can lower energy expenditure; revisit targets periodically.
Should protein stay high?
Adequate protein often helps satiety and lean mass during deficits.
How often to recalculate?
After ~5–10% weight change or major activity shifts.