Calorie Calculator
Estimate the calories you need each day to maintain, lose or gain weight.
Runs in your browser — nothing is uploadedEnter values
Units
Sex
Result
- Extreme weight loss (~1 kg/week)
- 1,556 kcal
- Weight loss (~0.5 kg/week)
- 2,056 kcal
- Mild weight loss (~0.25 kg/week)
- 2,306 kcal
- Mild weight gain (~0.25 kg/week)
- 2,806 kcal
- Weight gain (~0.5 kg/week)
- 3,056 kcal
- BMR (at rest)
- 1,649 kcal
How it's calculated
Maintenance (TDEE) = BMR × activity factor
= 1,649 × 1.55 = 2,556 kcal/day
BMR uses the Mifflin–St Jeor equation. Goals assume ~7,700 kcal per kg of body weight.
About Calorie Calculator
Your daily calorie needs depend on your age, sex, size and how active you are. The Calorie Calculator estimates the calories you need to maintain your current weight and gives targets for gradual weight loss or gain.
It is a practical starting point for meal planning: follow the target for a few weeks, track your weight and adjust as needed.
When to use it
- Planning a weight loss diet with a safe calorie deficit.
- Gaining muscle or weight with a controlled surplus.
- Maintaining weight after reaching a goal.
- Setting targets in calorie tracking apps.
Tips for better results
- A deficit of about 500 calories a day typically leads to roughly 0.5 kg (1 lb) of loss per week.
- Prioritize protein and whole foods to stay full on fewer calories.
- Track for two to three weeks before changing your target — daily weight fluctuates.
How to use the Calorie Calculator
- Enter your age, sex, weight and height.
- Choose your activity level.
- See maintenance calories and goal targets.
Frequently asked questions
How is daily calorie need calculated?
Your BMR (Mifflin–St Jeor) is multiplied by an activity factor from 1.2 (sedentary) to 1.9 (extra active) to estimate your total daily energy expenditure.
How fast should I lose weight?
A deficit of about 500 kcal a day is roughly 0.5 kg per week. Very low intakes aren't advised without medical supervision.
How accurate is the estimate?
Formulas are accurate for most people within about 10%. Individual metabolism varies, so use the result as a starting point and adjust based on your real progress.
Is it safe to eat very few calories?
Very low-calorie diets can cause muscle loss and nutrient deficiencies. Most adults should not go below about 1,200 (women) or 1,500 (men) calories a day without medical supervision.