Calcvers
Calorie Calculator
Calories
Generated
September 24, 2026
Your daily calorie target
2,112kcal/day
Calorie deficit
Your inputs
- Sex
- Male
- Age
- 30 years
- Weight
- 75 kg
- Height
- 178 cm
- Activity level
- Moderately active (3–5 days/week)
- Goal
- Lose weight (0.5 kg/wk)
Breakdown
- Maintenance
- 2,662 kcal
- Deficit
- -550 kcal/day
- Weekly change
- -0.5 kg
Calories across goals
| Item | Value |
|---|---|
| Fast loss | 1837 kcal |
| Steady loss | 2112 kcal |
| Maintenance | 2662 kcal |
| Lean gain | 2937 kcal |
What this means
Weight change is driven by energy balance. Eat below your maintenance (TDEE) to lose fat and above it to gain weight. Roughly 7,700 kcal equals one kilogram of body mass, so a 550 kcal daily deficit yields about 0.5 kg of loss per week.
Recommendations
- Aim for a 0.5–1% of bodyweight loss per week — fast enough to see progress, slow enough to keep muscle.
- Hit 1.6–2.2 g of protein per kg to preserve lean mass while dieting.
- Re-run this every 3–4 kg of weight change; your maintenance drops as you get lighter.
Watch out
- Predicted rates are averages. Water weight, glycogen and food volume make week-to-week changes noisy — trust the 2–3 week trend.