Daily Calorie Needs
Calorie Calculator
Find how many calories you need each day to maintain your weight, plus practical targets for losing or gaining weight.
How to Read Your Result
Your maintenance calories are the energy needed to keep your current weight, estimated from your basal metabolic rate and activity level. To lose weight, eat below this number; to gain, eat above it. A deficit or surplus of about 500 kcal/day changes weight by roughly 0.5 kg per week.
For fat loss, a 300-500 kcal daily deficit is a sustainable starting point.
Recalculate every few kilograms, since calorie needs fall as you lose weight.
Pair your target with enough protein and resistance training to protect muscle.
Frequently Asked Questions
How many calories should I eat a day?
It depends on your age, sex, size, and activity. This calculator estimates your maintenance calories, then shows targets to lose or gain weight.
How do I eat to lose weight?
Eat below your maintenance calories. A deficit of 300-500 kcal/day usually produces steady, sustainable fat loss.
Why do my calorie needs change?
As you lose weight, your body needs fewer calories. Recalculate periodically and adjust based on your weight trend.