Calorie Needs Calculator
Find out how many calories you need per day based on your body stats and activity level. Get customized targets for weight maintenance, loss, and gain.
Daily Calorie Needs (Maintenance)
Weight Loss
Mild Loss
Weight Gain
BMR
This calculator provides estimates and is for informational purposes only.
How Calorie Needs Are Calculated
This calculator uses the Mifflin-St Jeor equation to determine your BMR, then multiplies it by an activity factor to estimate your Total Daily Energy Expenditure (TDEE). To lose weight, a deficit of 500 calories per day results in approximately 0.5 kg (1 lb) of weight loss per week.
To gain weight, a surplus of 500 calories per day is recommended. Individual needs vary based on metabolism, body composition, and other factors.
Frequently Asked Questions
How many calories should I eat to lose weight?
For safe weight loss, reduce your maintenance calories by 500 per day. This creates a weekly deficit of 3,500 calories, roughly equivalent to 0.5 kg of fat. Never go below 1,200 (women) or 1,500 (men) without medical supervision.
What activity level should I choose?
Choose "Sedentary" for a desk job with no exercise, "Lightly active" if you exercise 1-3 days a week, "Moderately active" for 3-5 days, "Very active" for daily intense exercise, or "Extra active" for athletes or physical labor jobs.
Are calories the only factor for weight management?
While calories matter most for weight change, macronutrient balance, sleep quality, stress, hydration, and meal timing can also play a role in body composition and overall health.