Health & Lifts

Daily calorie calculator (TDEE)

Find out how many calories per day to eat to maintain, lose fat, or gain muscle.

Weight (kg)75kg
30–250 kg
Height (cm)175cm
120–220 cm
Age30
14–90
Sex
Activity level

Result

2633 kcal

Calories by goal

  • Lose fat2106 kcal
  • Maintain2633 kcal
  • Gain muscle (hypertrophy)2896 kcal

This estimates your total daily energy expenditure (TDEE): your BMR times your activity level. It is the number of calories that maintains your weight.

From there, set your goal: eat below to lose fat (deficit) or above to gain muscle (surplus).

FAQ

How many calories to lose fat?

Usually a 15 to 20% deficit below maintenance. Very aggressive cuts are hard to sustain and can cost muscle.

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