Maintenance calories (TDEE)
0
calories/day to stay the same weight
| Goal | Calories/day |
|---|
Estimates only. Weight-loss targets here use a moderate deficit (about 0.25–0.5 kg/week). Very low intakes aren't shown, as they can be unsafe without medical supervision. For any weight, health or performance goal, consult a doctor or registered dietitian.
How daily calories work
Your maintenance calories (TDEE) = BMR × activity factor. Eat below it to lose weight, above it to gain. Roughly, a 500-calorie daily deficit or surplus changes weight by about half a kilo a week. Adjust based on real results over a few weeks.
FAQs
TDEE = BMR × activity. Eat below to lose, above to gain. ±500/day ≈ ±0.5 kg/week.
A good estimate; real needs vary. Adjust from actual results and seek professional advice for medical goals.