What this tool does
The calculator estimates TDEE first, then applies a transparent daily calorie adjustment based on the selected weekly weight-change target. It does not promise that the scale will move at exactly that rate: water, activity, adherence and individual physiology can all change the real result.
How to use it
- Enter your current body measurements and age.
- Choose your typical activity level.
- Select maintenance, gradual loss or gradual gain.
- Use the estimate as a starting target and reassess using several weeks of real progress data.
Important limitations
These numbers are planning estimates, not a diagnosis or individualized medical advice. They can be less appropriate during pregnancy, breastfeeding, adolescence, illness, recovery from an eating disorder, or when a clinician has given you specific nutrition instructions.
Frequently asked questions
How is the calorie adjustment calculated?
The tool converts the selected weekly weight-change rate into an approximate daily energy adjustment and applies it to estimated maintenance calories.
Should I keep the same target forever?
No. Energy needs and goals change. Future GentleTools Fitness tracking will be designed to recalibrate targets from real progress rather than leaving a static number indefinitely.
Can I send this result to the Macro Calculator?
Yes. Open the Macro Calculator next and use this daily calorie target. Shared profile fields such as weight can be reused automatically in this browser.