Calorie Calculator
Enter your details and activity level to estimate your daily calorie needs for maintaining, losing or gaining weight.
Fill in your details to see your daily calories.
About this calorie calculator
Knowing roughly how many calories you need each day is the starting point for any nutrition or weight goal. This calculator estimates your maintenance calories from your body details and activity level, then shows targets for losing or gaining weight at a steady, sustainable pace.
⚕️ For general information only — not medical or dietary advice. Consult a professional before major diet changes.
Frequently asked questions
How are my calorie needs calculated?
We calculate your BMR with the Mifflin-St Jeor equation, then multiply by an activity factor to estimate your maintenance calories. Losing or gaining uses a 500-calorie daily change (about 0.45 kg / 1 lb per week).
How many calories should I cut to lose weight?
A common target is 500 calories below maintenance for roughly 0.45 kg (1 lb) of loss per week. Avoid going too low — it’s often unsustainable and unhealthy.
Are these numbers exact?
They’re solid estimates. Real needs vary with genetics, muscle mass and other factors, so adjust based on real-world results.
Related tools
Try the BMR Calculator or BMI Calculator.