Calorie Calculator
Estimate your daily calories to maintain your weight — and targets to lose or gain.
Daily calories by goal
For information only. This calculator gives a general estimate from a standard formula and is not medical advice. It doesn't account for factors such as muscle mass, pregnancy, age-related changes or health conditions. Talk to a doctor or registered dietitian about your health.
How it works
- Enter your sex, age, height and weight.
- Choose the activity level that matches a typical week.
- See your maintenance calories and daily targets for losing or gaining weight.
Frequently asked questions
How are maintenance calories estimated?
We calculate your BMR with the Mifflin-St Jeor equation and multiply it by an activity factor from 1.2 (sedentary) to 1.9 (extra active). This is often called TDEE — total daily energy expenditure.
How many calories should I cut to lose weight?
A deficit of about 500 calories a day typically leads to roughly 0.5 kg (1 lb) of weight loss per week. Larger deficits are harder to sustain and may need professional supervision.
Why are some targets flagged as below the minimum?
Very low intakes — commonly under 1,200 calories for women or 1,500 for men — can make it hard to get enough nutrients. Speak to a doctor or dietitian before eating that little.
Which activity level should I choose?
Be conservative. Most people with desk jobs who exercise a few times a week fit "lightly" or "moderately active". Adjust based on how your weight actually changes over a few weeks.
Calories for your goal
Your total daily energy expenditure is your BMR plus the energy you use moving around. Eating about that many calories keeps your weight stable; eating less or more leads to gradual loss or gain.
Use it as a starting point
Calculators estimate; your body is the real test. Follow a target for two to three weeks, track your weight trend and adjust by 100–200 calories if needed.