Which activity level should I pick?

Sedentary = desk job, no exercise. Light = office job + 1–3 gym sessions. Moderate = 3–5 sessions or an active job. Active = 6–7 sessions. Very active = physical job plus training.

Is 500 kcal deficit / surplus safe?

For most healthy adults, yes — that's about 0.5 kg (1 lb) per week. Bigger deficits can be effective short-term but are harder to sustain and risk muscle loss without adequate protein.

Should I stick to this exact number every day?

Aim for the target on average across a week. Day-to-day variation is normal and doesn't affect results as long as the weekly average is on target.

Daily Calorie Calculator

Estimate your daily calorie target based on BMR, activity level and goal. Includes a macro split.

Your details

Sex

Age

yrs

Height

Weight

Activity level

Goal

Daily calorie target

2,633 kcal

BMR 1,699 · TDEE 2,633

Protein

197 g

Carbs

296 g

Fat

73 g

Macro split (kcal)

How this is calculated

We start with your Basal Metabolic Rate (Mifflin-St Jeor), multiply by an activity multiplier to get Total Daily Energy Expenditure (TDEE), then adjust by ±500 kcal for weight loss or gain (~0.5 kg per week).

Macros default to a balanced split: 30% protein, 25% fat, 45% carbs. Protein and carbs provide 4 kcal per gram; fat provides 9 kcal per gram.

This is a general estimate. Individual metabolism varies. Consult a professional before making major dietary changes, especially if you have a medical condition.