Calorie Calculator

Find how many calories you need each day to lose, maintain, or gain weight. Based on the Mifflin-St Jeor equation and your activity level.

To maintain weight

2,600 kcal/day

Mild loss (0.25 kg/wk)—

Weight loss (0.5 kg/wk)—

Mild gain (0.25 kg/wk)—

BMR (at rest)—

Daily calories by goal

A deficit of about 500 kcal/day equals roughly 0.5 kg (1 lb) of fat loss per week.

How it works

The calculator first estimates your basal metabolic rate (BMR) with the Mifflin-St Jeor equation, then multiplies it by an activity factor to get your total daily energy expenditure (TDEE) — the calories to maintain your current weight. Eating below that creates a deficit for weight loss; eating above it creates a surplus for weight gain.

Calorie targets

Maintain = BMR × activity factor
Lose ≈ maintain − 500 kcal (~0.5 kg/week)
Gain ≈ maintain + 500 kcal (~0.5 kg/week)

Tips

Aim for no more than a 500–750 kcal deficit to preserve muscle and energy.
Recalculate every few kilograms — your needs fall as you lose weight.
Protein of 1.6–2.2 g/kg helps retain muscle in a deficit.

Frequently asked questions

How many calories should I eat to lose weight?

Subtract about 500 kcal from your maintenance calories for roughly half a kilogram of loss per week. Avoid dropping below about 1,200 kcal (women) or 1,500 kcal (men) without medical guidance.

Why does the estimate change as I lose weight?

A lighter body burns fewer calories, so your maintenance number falls. Update your weight regularly for an accurate target.