Calculate how many calories you should eat per day from age, sex, height, weight, activity and goal. See targets for weight loss, maintenance and gain.
Use this Calorie Calculator to estimate how many calories you should eat per day for weight loss, maintenance or weight gain. It first estimates your energy expenditure, then adjusts the daily calorie target according to your selected goal.
Your estimated daily calorie target
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kcal/day
Daily target
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Weekly equivalent
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Estimated TDEE
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Estimated BMR
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Calorie needs during growth are individual. This calculator is a general estimate; children and teenagers should avoid aggressive calorie deficits and may need qualified guidance.
Estimated TDEE
Your TDEE estimates how many calories you burn per day including normal activity and exercise.
Estimated BMR
Your BMR estimates how much energy your body uses at rest.
Calorie needs are estimates for general informational purposes. Individual requirements vary. Children and teenagers, pregnant or breastfeeding people, people with medical conditions, and anyone needing personalised nutrition guidance should consult a qualified healthcare professional.
How many calories should I eat per day?
Daily calorie needs depend mainly on body size, age, sex, activity and goal. This calculator estimates how much energy you use in a day, then turns that estimate into a practical calorie intake target for losing, maintaining or gaining weight.
How does the Calorie Calculator work?
The calculation flow is BMR - activity adjustment - TDEE - calorie goal. BMR is estimated with the Mifflin-St Jeor formula. The result is multiplied by an activity factor to estimate TDEE, then adjusted by the selected goal. For deeper context, compare the BMR Calculator and TDEE Calculator.
Calories for weight maintenance
For maintenance, the calculator uses estimated TDEE as the daily calorie target. Real energy expenditure changes from day to day, so this number is best treated as an average starting point rather than an exact daily requirement.
Calories for weight loss
Weight loss usually requires eating below estimated energy expenditure. This calculator uses moderate percentage-based deficits instead of extreme targets. A lower target does not guarantee a specific weekly result, and a larger deficit is not automatically better.
Calories for weight gain
Weight gain generally requires eating above estimated energy expenditure. The calculator uses moderate surplus targets. A larger surplus can increase bodyweight faster, but it does not necessarily produce proportionally more lean mass.
Calorie Calculator vs TDEE Calculator
The Calorie Calculator answers: how much should I eat? The TDEE Calculator answers: how much energy do I probably burn? The BMR Calculator answers: how much energy does my body use at rest?
How accurate is a calorie calculator?
A calorie calculator is a practical estimate, not a measurement. Actual needs can vary with body composition, metabolism, training, daily movement, activity-level selection and changes in bodyweight. Use the result as a starting estimate and adjust gradually using real progress data.
Health & Fitness
Calorie Calculator FAQ
How many calories should I eat per day?
It depends on body size, age, sex, activity level and goal. This calculator estimates daily energy needs and a practical intake target.
How many calories should I eat to lose weight?
A common starting point is to eat below estimated TDEE. This calculator uses mild and moderate percentage-based deficits; actual change varies.
How many calories should I eat to gain weight?
Weight gain generally requires a calorie surplus above estimated TDEE. Mild and moderate surpluses are shown as starting points.
How many calories do I need to maintain my weight?
Estimated maintenance calories are roughly your TDEE. A stable average bodyweight over several weeks is the best practical check.
What is a calorie deficit?
A calorie deficit means eating fewer calories than your body uses over time. It should be reasonable and sustainable.
What is the difference between TDEE and calorie intake?
TDEE estimates calories burned. Calorie intake is calories eaten. The goal target compares the two.
What is the difference between BMR and calories?
BMR is calories used at rest. Daily calorie needs also include activity, movement and exercise.
Which activity level should I choose?
Choose the option that best reflects your normal week, including work, walking and training. If unsure, start lower and adjust.
How accurate is a calorie calculator?
It is a starting estimate. Body composition, daily movement, training load and tracking accuracy affect real needs.
Should I eat the same number of calories every day?
Not necessarily. A consistent daily target works for many people, but weekly average intake can also be useful.
