How many calories to lose 1 kg?

You need a deficit of ~7700 kcal to lose 1 kg of body fat.

Are macro ratios fixed?

These are starting points. Adjust based on your diet preferences and goals.

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Calorie Calculator

Get personalised daily calorie and macro targets.

Your Details

Get your personalised daily calorie and macro targets.

Weight (kg)

Height (cm)

Age (years)

Gender

Activity Level

Goal

Calorie Targets

Daily calories and macros tailored to your goal.

Daily Calories

—

Live result

Protein—

Carbohydrates—

Fat—

How many calories do I need?

Built for speed, clarity, and SEO depth.

This calorie calculator uses the Mifflin-St Jeor formula to estimate your daily calorie needs based on your stats, activity level, and goal.

Calorie Formula

Daily calories = TDEE adjusted for your goal.

Weight Loss

TDEE - 500 kcal

Creates a 500 kcal deficit for ~0.5 kg/week loss.

Macros

Protein 30% | Carbs 45% | Fat 25%

Standard macro split for balanced nutrition.

Frequently Asked Questions

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BMI

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TDEE

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Ideal Weight

Find healthy weight using 4 medical formulas.

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Weight Loss

Macros

Frequently Asked Questions

How many calories to lose 1 kg?

Are macro ratios fixed?

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