Calorie Calculator

See how many calories to eat each day to maintain, lose or gain weight, based on your body, age and activity level.

See how many calories to eat a day to lose, gain or maintain weight, based on your age, sex, height, weight and activity. This calorie calculator gives you a clear daily target for each goal, so you know roughly what to aim for on the plate.

Read the guide: How Many Calories Should You Eat to Lose Weight?

About you

Units
Sex
Activity level

To maintain weight

1,884 cal

Calories per day

Lose weight (0.5 kg/wk)
1,384 cal
Mild loss (0.25 kg/wk)
1,634 cal
Mild gain
2,134 cal
Gain weight
2,384 cal

Targets are estimates. Very low intakes can be unsafe — most adults shouldn't drop below roughly 1,200–1,500 calories without guidance. Informational only, not medical advice.

How it works

  1. 1

    Enter your details

    Add your sex, age, height, weight and activity.

  2. 2

    See maintenance

    View the calories to hold your current weight.

  3. 3

    Pick a goal

    See targets for losing or gaining at a steady, safe pace.

Instant & 100% private — nothing is uploaded

Every calculation runs locally in your browser. The measurements, dates and details you enter stay on your own device and are never sent to a server — nothing is stored, logged or shared.

Frequently asked questions

How big a deficit is safe?
A deficit of about 250 to 500 calories a day gives a steady loss of roughly 0.25 to 0.5 kg per week. Larger deficits are harder to sustain and can cost muscle.
Should I ever eat very few calories?
Most adults should not drop below roughly 1,200 to 1,500 calories a day without medical supervision. Very low intakes make it hard to meet your nutrient needs.
How many calories should I eat to lose weight?
Take your maintenance calories and cut roughly 250 to 500 a day for a steady loss of about half a kilo a week. This tool shows both the maintenance figure and the goal targets, so you can pick a pace that fits.

Important

These calculators give general, informational estimates and are not medical advice, diagnosis or treatment. Everyone is different — for decisions about your health, talk to a qualified clinician.

More tools

BMI CalculatorBody mass index, your category and a healthy weight range.Body Fat CalculatorBody fat percentage from the US Navy measurement method.Ideal Weight CalculatorA healthy target weight range for your height.Lean Body Mass CalculatorLean (fat-free) mass and fat mass from height and weight.Waist-to-Hip Ratio CalculatorWaist-to-hip ratio and your WHO health-risk band.BMR CalculatorCalories your body burns at rest (Mifflin-St Jeor).

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