Calorie Calculator | freescalculator.com

Goal & Pace	Calories	Deficit / Surplus
Maintain Weight 0 lb/week (0 kg/wk)	2,697	100%
Mild Weight Loss 0.5 lb/week (0.25 kg/wk)	2,447	-250 kcal (90%)
Weight Loss 1 lb/week (0.5 kg/wk)	2,197	-500 kcal (80%)
Extreme Weight Loss 2 lb/week (1 kg/wk)	1,697	-1,000 kcal (59%)
Mild Weight Gain +0.5 lb/week (+0.25 kg/wk)	2,947	+250 kcal
Weight Gain +1 lb/week (+0.5 kg/wk)	3,197	+500 kcal

Goal & Pace

Calories

Deficit / Surplus

Maintain Weight

0 lb/week (0 kg/wk)

2,697

100%

Mild Weight Loss

0.5 lb/week (0.25 kg/wk)

2,447

-250 kcal (90%)

Weight Loss

1 lb/week (0.5 kg/wk)

2,197

-500 kcal (80%)

Extreme Weight Loss

2 lb/week (1 kg/wk)

1,697

-1,000 kcal (59%)

Mild Weight Gain

+0.5 lb/week (+0.25 kg/wk)

2,947

+250 kcal

Weight Gain

+1 lb/week (+0.5 kg/wk)

3,197

+500 kcal

Understanding Calories and Weight Management

A calorie is a unit of energy. In nutrition, dietary calories (kilocalories or kcal) refer to the energy people get from the food and drink they consume, and the energy they use in physical activity and daily biological functions.

Basal Metabolic Rate (BMR)

BMR accounts for approximately 60%–70% of the calories burned each day. It represents the minimum amount of energy needed to sustain life at complete rest (breathing, circulating blood, cell repair, brain function).

Total Daily Energy Expenditure (TDEE)

TDEE is the total calories you burn in a 24-hour day. It combines your BMR with the thermic effect of food (digestion) and physical activity (exercise, walking, chores).

The 3,500 Calorie Rule for Weight Loss

Traditionally, one pound of body fat equals approximately 3,500 calories. Therefore, creating a daily deficit of 500 calories (3,500 calories per week) typically leads to a weight loss of about 1 pound (0.45 kg) per week.

0.5 lb/week loss: 250 calorie daily deficit (very sustainable, preserves muscle).

1.0 lb/week loss: 500 calorie daily deficit (recommended standard for safe, steady fat loss).

2.0 lb/week loss: 1,000 calorie daily deficit (demanding, should not take intake below 1,200 kcal for women or 1,500 kcal for men without medical guidance).

Understanding your calculation

Method, example and limitations

How the calculation works

Energy estimates start with a selected resting-metabolism equation and apply an activity factor. Goal scenarios adjust that estimate using the settings entered on the page.

Example to check

If estimated resting expenditure is 1,500 kcal/day and the selected activity factor is 1.4, modeled maintenance expenditure is 2,100 kcal/day.

Before using the result

Equations and activity categories are population estimates, not measured personal requirements. Pregnancy, growth, illness and eating-disorder concerns require individualized guidance; displayed deficit scenarios are not prescriptions.

Calculation methodology · Report a result that needs review