Calorie Calculator
Estimate how many calories you need per day to maintain, lose or gain weight based on your age, gender, height, weight and activity.
About the Calorie Calculator
This calorie calculator estimates how many calories you need each day to keep your weight steady, and how many to eat for gradual weight loss or weight gain. It uses your BMR and activity level, the same approach used by dietitians.
How to Use the Calorie Calculator
- Enter your age, gender, height and weight.
- Pick the activity level that matches a typical week.
- Press Calculate to see daily calorie targets for each goal.
Formula and How It Works
Daily calories = BMR × activity factor. About 7,700 kcal equals 1 kg of body fat, so eating 500 kcal less per day leads to roughly 0.5 kg of loss per week. Women should generally not go below 1,200 kcal and men below 1,500 kcal without medical supervision.
Frequently Asked Questions
How many calories should I eat to lose weight?
A deficit of 500 kcal per day below your maintenance calories is a safe and steady target for most people, giving about 0.5 kg (1 lb) of loss per week.
Are these numbers exact?
They are estimates. Track your weight for 2–3 weeks and adjust by 100–200 kcal if you are losing or gaining faster or slower than planned.
Results are estimates for general information and are not medical or veterinary advice. Please speak to a qualified professional about your own situation.