Calorie Calculator

Find out how many calories you need each day to maintain, lose, or gain weight.

Calculate Your Calorie Needs

Your Daily Calorie Needs

Maintain weight—
Mild weight loss (0.25 kg/week)—
Weight loss (0.5 kg/week)—
Extreme weight loss (1 kg/week)—
Mild weight gain (0.25 kg/week)—
Weight gain (0.5 kg/week)—

How calorie needs are calculated

We use the Mifflin-St Jeor equation to calculate your BMR (how many calories you burn at rest), then multiply by your activity level.

Men: BMR = (10 × weight) + (6.25 × height) − (5 × age) + 5
Women: BMR = (10 × weight) + (6.25 × height) − (5 × age) − 161
Daily calories: BMR × activity level

To lose weight, eat 250-1000 calories less. To gain weight, eat 250-500 calories more.

FAQs

How accurate is this calculator?

It gives a good estimate, but everyone is different. Track your weight over time to see what works for you.

How many calories should I eat to lose weight?

Most people lose weight safely by eating 250-500 calories less than their maintenance calories.

What is BMR?

BMR is Basal Metabolic Rate – the calories your body burns just to stay alive (breathing, heartbeat, etc.).

Can I eat any food as long as I stay within my calorie limit?

While calories matter for weight, eating healthy foods (veggies, protein, whole grains) is better for your health.

Should I exercise to lose weight?

Exercise helps burn more calories and keeps you healthy, but diet is most important for weight loss.