How Does Calorie Intake Planning Work?

Your daily calorie intake target is calculated by adjusting your Total Daily Energy Expenditure (TDEE) based on your specific weight goals. This creates the caloric deficit or surplus needed to achieve your desired results safely and sustainably.

Our calculator uses scientifically-backed principles: 1 pound of fat equals approximately 3,500 calories, and 1 kilogram equals 7,700 calories. By creating controlled deficits or surpluses, you can reach your goals at a healthy pace.

Calorie Targets by Goal Type

• Weight Loss: Creates a 300-750 calorie daily deficit depending on your pace preference for sustainable fat loss of 1-2 lbs per week.
• Weight Maintenance: Matches your calorie intake to your TDEE to maintain your current weight while optimizing body composition.
• Weight Gain: Creates a 300-750 calorie daily surplus to support healthy weight gain and muscle building at 1-2 lbs per week.
• Macro Balance: Provides protein, carbohydrate, and fat targets optimized for your goals and activity level.

Tips for Success

• Track consistently: Use a food diary or app to monitor your daily intake and stay on target.
• Focus on quality: Choose nutrient-dense whole foods that support your health and satiety.
• Stay flexible: Adjust your targets based on real-world progress and how you feel.
• Plan ahead: Meal prep and planning make it easier to hit your calorie and macro targets consistently.