Find how many calories you need each day to maintain, lose or gain weight. Enter sex, age, height, weight and activity level to get your maintenance calories and daily targets for steady, safe change.
How the calorie calculator works
The calculator first estimates your basal metabolic rate with the Mifflin-St Jeor equation (the same one used in our BMR calculator), then multiplies it by an activity factor to give your total daily energy expenditure — the calories that keep your weight where it is. Targets for losing or gaining weight are set 250 or 500 kcal a day either side of that, which corresponds to roughly 0.25 kg or 0.5 kg a week.
Choosing the right activity level
Most people overestimate. “Moderately active” means real exercise three to five times a week, not a daily walk to the car. If your result seems high, pick one level lower and adjust after two weeks on the scale: steady weight means you have found your maintenance figure.
Safe rates of change
- 0.25–0.5 kg a week is sustainable for most adults and keeps muscle
- Women should not go below about 1,200 kcal and men below 1,500 kcal a day without medical supervision — the table flags any target that does
- Protein of 1.2–2.0 g per kilogram of body weight protects muscle while in a deficit; the calculator shows 1.6 g/kg as a middle guide
- Before a shoot or a show, aim to hold your maintenance intake rather than crash-dieting — skin, energy and mood show it on camera
This calculator is for general information only and is not medical advice. Results are estimates based on population formulas; speak to a doctor or registered dietitian before changing your diet, training or medication.
Frequently asked questions
How many calories should I eat a day?
It depends on your size, age, sex and activity. A typical adult woman needs around 1,800–2,200 kcal to maintain weight and a typical man 2,200–2,800 kcal; the calculator gives your own figure.
How many calories to lose 1 kg a week?
About 1,000 kcal a day below maintenance, because a kilogram of fat holds roughly 7,700 kcal. That is aggressive and often drops below the safe minimums, so 0.5 kg a week is the usual recommendation.
Does the calculator count exercise twice?
No. Choose the activity level that already includes your training and do not add workout calories on top — that double counts.
Why am I not losing weight on the calculated calories?
Tracking errors (untracked oils, sauces, drinks), an activity level set too high, or water retention masking fat loss. Weigh food for two weeks, pick a lower activity level, and compare weekly averages rather than daily readings.
Is this suitable for teenagers or pregnancy?
No. Growing teens, pregnant and breastfeeding women have different needs and should take advice from a doctor or dietitian.
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