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Calculate Total Daily Energy Expenditure (TDEE) and target calorie intakes for weight loss, maintenance, or muscle gain.
Daily calories to maintain your current body weight at your present activity level.
1,600 kcal
1.375x
66.7 kcal/h
0.0 kg/week (0.0 lb/week)
-0.23 kg/week (-0.5 lb/week)
-0.45 kg/week (-1.0 lb/week)
-0.91 kg/week (-2.0 lb/week)
Complete breakdown of energy requirements and physical activity multiplier tiers.
Print statement, export calorie schedules to CSV/JSON, or copy summary notes.
Daily Calorie & Weight Goal Calculator. Calculate daily calorie targets for weight maintenance, healthy fat loss, or lean muscle gain based on your metabolic rate and activity level. ZechKit provides this tool completely free and online, optimized for instant, accurate computations directly inside your web browser.
A Daily Calorie Calculator estimates target energy intake needed to maintain, lose, or gain body weight based on Total Daily Energy Expenditure (TDEE).
Energy Balance Principles: Weight Maintenance = Calories In equals TDEE. Weight Loss = 300 to 500 calorie deficit below TDEE (yielding ~0.5 to 1 lb of fat loss per week). Weight Gain = 300 to 500 calorie surplus above TDEE paired with resistance training.
Activity Multipliers: Sedentary (BMR × 1.2), Lightly Active (BMR × 1.375), Moderately Active (BMR × 1.55), Very Active (BMR × 1.725), Extra Active (BMR × 1.9).
Sustainable Progress: Moderate calorie deficits protect lean muscle mass, support thyroid and hormonal health, and reduce diet fatigue.
How often should daily calorie targets be recalculated?
Recalculate calorie needs every 10 to 15 pounds of weight change to account for shifts in body mass and metabolic rate.
