Simple Daily Calorie Target
A minimalist calculator that uses weight-based multipliers to estimate maintenance, weight-loss, or weight-gain calorie targets.
Daily Calorie Recommendation
Maintenance estimate
2613 kcal/day
Goal target
2090 kcal/day
Range: 1986 – 2195 kcal/day
Creates ~20% deficit for weight loss (~0.4–0.6 kg/week).
How to Use This Calculator
Pick the closest activity level
Sedentary: <30 minutes exercise per day. Moderate: 30–60 minutes. Active: >60 minutes or a physical job.
Apply goal adjustment
The calculator applies a simple percentage deficit/surplus. Use the range to give yourself flexibility across the week.
Track weekly trends
Weigh in 1–2 times per week. If weight doesn’t change after two weeks, adjust calories by 100–150 per day.
Formula
Maintenance = Weight (kg) × Activity factor
Target calories = Maintenance × (1 + Goal adjustment)
- Activity factors: Sedentary 28, Moderate 32, Active 36 kcal per kg.
- Goal adjustments: Loss −20%, Maintain 0%, Gain +15%.
- Range ±5% provides a flexible window for day-to-day variation.
Full Description
This simplified calculator forgoes detailed data in favour of quick planning. By scaling up or down from weight-based calorie multipliers, you can build a starting point for fat loss or muscle gain without complex equations. It’s ideal when you lack precise body composition metrics or need rapid estimates for clients and meal plans.
Pair this tool with macro calculators or food logging to fine-tune nutrition. Revisit the calculations whenever body weight, training volume, or goals change substantially.
Frequently Asked Questions
How accurate are these multipliers?
They are evidence-informed averages. Adjust based on your weight trend after 2–3 weeks. Everyone’s metabolism differs slightly.
Can I use this with other calculators?
Yes. Use this total calorie target with macro calculators or meal planners to distribute calories across protein, carbs, and fat.
What if I train twice a day?
Choose “Active” or add 100–200 kcal above the recommendation. Monitor performance and recovery to ensure adequate fuel.
Do I need to track weekends separately?
Not necessarily. Use the range provided to zig-zag calories if your activity varies between weekdays and weekends.