Build your calorie plan in one clean step.
Get your calories, macros, fasting window, and hydration target in a format that feels closer to the app.
Your summary includes
Prefer The App First?
Download Forkd and save your calorie target directly inside a real profile.
The web calculator is a strong starting point, but the app is where the target becomes real meal tracking, recipe matching, fasting logs, hydration goals, and daily nutrition decisions.
How we calculate your calories
Forkd estimates resting calorie needs with the Mifflin-St Jeor equation, then multiplies that by your activity level to estimate TDEE. From there, we adjust the target for weight loss, maintenance, or muscle gain and tailor the macro split to your preferred diet style.
What your number actually means
BMR is the energy your body would use at rest. TDEE adds movement and training. Your calorie target is the practical daily intake Forkd thinks gives you the best starting point for your goal without dropping under basic intake floors.
How much of a deficit is safe?
For most adults, slower and more consistent fat loss is safer than aggressive cuts. Forkd uses a moderate default deficit and applies intake floors so the web estimate stays in a more realistic range before you fine-tune it in the app.
Calorie Needs By Goal
Typical calorie adjustments by activity level
| Activity | Weight loss | Maintenance | Muscle gain |
|---|---|---|---|
| Sedentary | TDEE - 400 to 500 kcal | Around TDEE | TDEE + 200 to 300 kcal |
| Lightly active | TDEE - 400 to 550 kcal | Around TDEE | TDEE + 250 to 350 kcal |
| Moderately active | TDEE - 450 to 600 kcal | Around TDEE | TDEE + 250 to 350 kcal |
| Very active | TDEE - 350 to 500 kcal | Around TDEE | TDEE + 300 to 450 kcal |
Common Calorie Mistakes
Frequently Asked Questions
Calorie calculator questions people ask right after they get a number
How many calories should I eat to lose about 1kg per week?
That depends on your current body size, activity, and how aggressive the cut would need to be. Forkd defaults to a more moderate pace first, because large deficits can become hard to sustain and may push intake too low.
What's the difference between BMR and TDEE?
BMR is your resting energy requirement. TDEE is BMR plus the calories you burn through daily activity and training. Your calorie target is then built from TDEE, not BMR alone.
Does intermittent fasting change my calorie needs?
Not directly. Fasting changes when you eat, not the physics of energy balance. It can still help some people stick to their intake target, which is why Forkd shows your natural fasting window and a recommended one.
How accurate are calorie calculators?
They are useful starting points, not exact prescriptions. Real calorie needs move with body composition, medication use, hormones, stress, sleep, and how much you actually move each week.
What should my macros be?
The best macro split depends on your goal and how you prefer to eat. Forkd adjusts macros differently for balanced, high-protein, keto, and vegetarian patterns so the output is more realistic than a generic calculator.