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Find out how many calories your body needs daily to maintain, lose, or gain weight based on your personal information and activity level.
This calculator estimates your daily calorie needs for maintaining, losing, or gaining weight based on your Basal Metabolic Rate (BMR) and activity level.
Learn more →The more active you are, the more calories your body needs. Choose the activity level that best matches your weekly routine for accurate results.
Activity Levels Explained →Choose your goal to see calorie targets for maintaining your weight, creating a deficit for weight loss, or a surplus for healthy weight gain.
Calorie Goals Guide →Desk job, minimal activity, little to no exercise.
Light exercise or sports 1-3 days per week.
Moderate exercise or sports 3-5 days per week.
Hard exercise or sports 6-7 days per week.
Very intense exercise daily or physical job.
To maintain your current weight, eat around the “Maintain Weight” calorie target.
To lose weight, eat fewer calories than your maintenance level. A deficit of 300-500 calories/day is a healthy target.
To gain weight, eat more calories than your maintenance level. A surplus of 300-500 calories/day is recommended.
Focus on nutritious foods, not just the calorie number. Quality matters as much as quantity.
A calorie is a unit used to describe the amount of energy provided by food and used by your body.
Calorie needs vary between people because factors such as age, sex, weight, height, body composition, and activity level can affect how much energy the body uses.
This calculator provides an estimate of your daily calorie needs based on the information you enter. Individual energy requirements can vary, so the result should be used as a starting point rather than an exact measurement.
Not necessarily. Calculator results are estimates and your actual calorie needs may differ. Use the result as a general guide and consider your individual health, nutrition, and weight-management needs.
You may want to recalculate when there are meaningful changes in your weight, activity level, body composition, or lifestyle.
Your calorie needs depend on age, sex, weight, height, and activity level.
Calories are the energy your body needs to function daily.
Maintain, lose, or gain weight by adjusting calories, not drastically.
Small, consistent changes lead to sustainable results.
Recalculate as your body and lifestyle change.
Track your progress weekly, not daily. Trends matter more than single days.
Muscle burns more calories at rest than fat. Strength training can help!
If you have a medical condition, special dietary needs, or health goals, consult a professional.
This content is for general educational purposes only and is not a substitute for medical advice.