Calorie Calculator
Find a realistic daily calorie target for your goal. The calculator estimates what you burn each day and adjusts it to lose, maintain or gain weight.
How it works
- 1
Enter your details
Weight, height, age, sex and how active you are.
- 2
Choose a goal
Lose, maintain or gain, at a pace from 0.25 to 1 kg per week.
- 3
Get your target
See your daily calories alongside your maintenance level.
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Frequently asked questions
A deficit of 300 to 550 kcal below your maintenance calories is a sustainable starting point for most adults.
How your calorie target is calculated
First the calculator estimates your basal metabolic rate with the Mifflin-St Jeor equation, then multiplies it by your activity level to get your maintenance calories. Because a kilogram of body fat stores roughly 7,700 kcal, eating about 550 kcal less per day leads to around 0.5 kg of loss per week.
The target never drops below 1,200 kcal for women or 1,500 kcal for men. Results are estimates: track your weight for two or three weeks and adjust. This is not medical advice; people with health conditions should follow professional guidance.