Calorie Calculator
Find how many calories you need a day to maintain, lose or gain weight, based on your age, sex, height, weight and activity. Free calorie calculator.
- Extreme weight loss (−1 kg/week)
- 1,633
- Weight loss (−0.5 kg/week)
- 2,133
- Mild weight loss (−0.25 kg/week)
- 2,383
- Maintain weight
- 2,633
- Mild weight gain (+0.25 kg/week)
- 2,883
- Weight gain (+0.5 kg/week)
- 3,133
* Raised to 1,500 kcal/day, the usual minimum without medical supervision.
An estimate from a published formula, for general information. It isn't medical advice; talk to a doctor or dietitian about your own needs.
Calorie targets for every goal
The calculator first estimates the calories you burn in a day (your maintenance level) with the Mifflin–St Jeor equation and your activity level. It then shows daily targets for losing or gaining weight at different speeds. A daily deficit of about 500 kcal leads to losing roughly 0.5 kg (1 lb) a week, because a kilogram of body fat holds about 7,700 kcal. Targets are never set below 1,200 kcal a day for women or 1,500 for men, the usual minimums without medical supervision.
How to use it
- 1
Enter your details
Sex, age, height, weight and how active you are.
- 2
See your maintenance calories
This is roughly what you can eat each day without your weight changing.
- 3
Pick a goal
Choose the target that matches how fast you want to lose or gain weight.
Frequently asked questions
How many calories should I eat to lose weight?
About 500 kcal a day below your maintenance level for steady loss of 0.5 kg (1 lb) a week. Faster loss is possible but harder to keep up and costs more muscle.
Why am I not losing weight on my target?
Calculators are estimates, and food tracking often misses 10–20% of intake. If your weight hasn't changed after three weeks, lower your target by 150–200 kcal.
Should I eat back the calories I burn exercising?
Your activity level already includes regular exercise, so don't add it again. Fitness trackers also tend to overestimate calories burned.
Is this suitable during pregnancy?
No. Calorie needs change during pregnancy and breastfeeding, so follow your midwife's or doctor's advice.