Calorie Calculator: Daily Calories for Your Goal
Choose a weight goal and get a daily calorie target worked out from your estimated maintenance calories.
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Formula
BMR = 10 × kg + 6.25 × cm − 5 × age + 5for men,− 161for women (Mifflin-St Jeor).Maintenance = BMR × activity factor(1.2, 1.375, 1.55, 1.725 or 1.9).Target = Maintenance + daily adjustment
The adjustment assumes roughly 7700 kcal per kg of body weight: −1000, −500 or −250 to lose, +250 or +500 to gain, per day.
Worked example
A 30-year-old man, 80 kg and 180 cm, moderately active: BMR is 1780, maintenance is 1780 × 1.55 = 2759. To lose about 0.5 kg a week: 2759 − 500 = 2259 kcal per day.
Calorie floor
Weight-loss targets below 1200 kcal per day (women) or 1500 kcal per day (men) are not shown. If your chosen goal would fall under the floor, pick a smaller deficit.
Frequently asked questions
How many calories should I eat a day?
It depends on your size, age, activity and goal. This tool estimates your maintenance calories, then adds or subtracts for your goal. A man with 2759 kcal maintenance who wants to lose 0.5 kg a week eats about 2259.
How do I lose weight with calories?
Eat below maintenance. About 7700 kcal equals 1 kg of body weight, so a 500 kcal daily deficit is roughly 3500 kcal a week, or about 0.45 kg. Real results vary from person to person.
How are maintenance calories estimated?
With the Mifflin-St Jeor equation for resting metabolism multiplied by an activity factor from 1.2 to 1.9. These are estimates, so adjust after a few weeks of tracking your weight.
Is a very large deficit safe?
Not necessarily. Large deficits can cause muscle loss and nutrient shortfalls, and the 1 kg a week option is aggressive for many people. This calculator will not show a weight-loss target below 1200 kcal a day for women or 1500 kcal for men; if your goal would go lower, choose a smaller deficit. Talk to a doctor or dietitian before a big deficit, and especially if you are pregnant, young or have a medical condition.