Calorie calculator
Find how many calories you burn per day (TDEE) and how much to eat to lose fat, maintain or build muscle, with your protein, carbs and fat.
Quick answer
Most adults burn 1,800 to 3,000 kcal per day. To lose fat, eat about 20% below your maintenance (TDEE); to build muscle, about 10% above. Enter your details for your exact numbers.
Fill in the form to see your result.
Your daily target ·
kcal / day
Maintenance (TDEE) kcal · BMR kcal
Raised to the safe minimum for your sex: eat more slowly below it only with medical supervision.
Protein Carbs Fat
| Goal | kcal/day | Per week |
|---|---|---|
| Lose fat | ||
| Maintain | ||
| Build muscle |
How it works
1 · BMR
The energy your body uses at rest, from the Mifflin-St Jeor equation: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, + 5 for men or − 161 for women.
2 · TDEE
BMR × an activity factor from 1.2 (sedentary) to 1.9 (very active). It already includes your workouts.
3 · Target
−20% to lose fat, +10% to build muscle. Protein 1.8 g per kg (2.0 when losing fat), fat 0.9 g per kg, carbs fill the rest. The target never goes below 1,200 kcal (women) or 1,500 kcal (men).
FAQ
How accurate is a calorie calculator?
Equations are within about 10% for most people. Weigh yourself for 2 to 3 weeks and adjust by 100 to 200 kcal if your weight doesn't move as expected. Kaizo does this for you every week.
Should I eat back the calories burned in workouts?
No. They are already counted in the activity factor.
How much protein do I need?
1.6 to 2.2 g per kg of body weight per day to build or keep muscle. Use the protein calculator for your exact range.
Is 1,200 kcal a day safe?
It is too low for most adults. Very low diets should only be followed with medical supervision.
General information, not medical advice. If you are pregnant, under 18 or have a medical condition, ask a health professional.
Other tools
Hit your numbers every day
Kaizo turns these targets into a food diary: scan a barcode, search a food or just describe your meal, and the AI logs it.
