Nutrition tool
Calorie target calculator
Calculate the calories to eat each day for your goal — fat loss, maintenance or muscle gain — based on your maintenance calories (TDEE) and chosen rate.
- Maintenance (TDEE)
- 2740 kcal
- Daily deficit / surplus
- -548 kcal
Estimated change: -0.5 kg per week.
The basics
What is Calorie Target?
Once you know your maintenance calories, your goal sets the target: a deficit to lose fat, maintenance to hold, or a surplus to build muscle. Roughly 7,700 kcal equals 1 kg of body fat, so a 500 kcal daily deficit is about 0.45 kg per week. We show your target and the estimated weekly change.
How to use it
- 1Enter your details. Your details and activity set your maintenance calories.
- 2Choose your goal. Pick fat loss, maintenance or muscle gain and the rate.
- 3Read your target. Your daily calorie target and estimated weekly change appear instantly.
FAQ
Calorie Target Calculator — questions
How many calories should I eat to lose fat?
Most people lose fat sustainably on a 10–20% deficit below maintenance. The calculator works out the exact number and shows your estimated weekly fat loss.
How big should a calorie deficit be?
Large enough to progress, small enough to keep your energy, training and muscle. 10–20% is the usual sweet spot; aggressive deficits risk muscle loss and rebound.
How many calories to build muscle?
A modest surplus of 10–15% above maintenance supports lean gains without excessive fat. Pair it with progressive strength training and enough protein.
Put it to work
Turn your number into a plan
A calculator gives you a number. Coaching turns it into a programme that adapts to your data — start with the guide and the matching programme.
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Ready to put your numbers to work?
Start with a free consultation. Tell us your goal and your data — we’ll show you the path. No pressure, no spam.