Calories & Weight Loss

To maintain weight, eat about your TDEE—the calories your body burns daily—set by age, sex, weight, height, and activity.

A daily calories calculator totals food entries and portion sizes, then compares the number with your maintenance target to show where you stand.

Daily calorie intake means the total energy from food and drink you log across a day; most adults land near 1,800–2,600 kcal when intake matches output.

Use this calorie intake calculator to total your day’s food and drink, then compare to your burn (TDEE) to set a mild deficit, hold steady, or add a surplus.

Calorie burn at work ranges from about 600–1,600 kcal over an 8-hour shift, depending on your weight, pace, and the tasks you do.

Aim for your TDEE (≈1.2–1.9×BMR) to maintain; add 200–300 kcal for lean gain, or go 300–500 kcal below TDEE for steady fat loss.

Use TDEE: eat at maintenance (BMR × activity); add ~250–500 kcal above TDEE for lean gain—don’t stack calories on BMR alone.

Your maintenance calories equal your daily average intake across 14 steady-weight days with typical activity; that average is your current calorie balance.

A 30-minute weights session burns about 130–295 kcal for 70 kg, varying with intensity, rest time, and lifts performed.

Daily calorie burn ranges 1,600–3,000+ for most adults, driven by basal metabolism, movement, age, sex, and body size.