Calorie Calculator
Daily calories to lose, maintain or gain weight.
Uses the Mifflin–St Jeor equation for BMR × an activity factor for maintenance calories. Protein target assumes 1.6 g per kg (75 kg) of bodyweight. General guidance only, not medical advice.
How to use the Calorie Calculator
- 1 Choose metric or imperial units.
- 2 Enter your sex, age, height and weight.
- 3 Pick your activity level.
- 4 Read your maintenance calories, plus targets to lose or gain weight and a daily protein suggestion.
Examples
- ▸ A 30-year-old, 175 cm, 75 kg, moderately active man maintains around 2,600 kcal/day — about 2,100 kcal to lose roughly 1 lb/week.
Frequently asked questions
How many calories should I eat to lose weight?
Eating about 500 kcal below your maintenance level per day targets roughly 1 lb (0.45 kg) of weight loss per week, since a pound of fat is roughly 3,500 kcal. A smaller 250 kcal deficit gives a milder, more sustainable ~0.5 lb/week pace.
How is my calorie need calculated?
It uses the Mifflin–St Jeor equation to estimate your BMR (calories burned at rest) from sex, age, height and weight, then multiplies by an activity factor (1.2 sedentary up to 1.9 very active) to get your maintenance calories, also called TDEE.
How is this different from the TDEE calculator?
They share the same underlying formula, but this calculator is built around the "how many calories to eat" question directly — showing clear lose/maintain/gain targets and a protein target. The TDEE calculator instead breaks the same maintenance number down into a full protein/carb/fat macro split.
How much protein do I need?
A common evidence-based target is about 1.6 g of protein per kg of bodyweight per day (roughly 0.7 g per lb) for most active adults — enough to support muscle while eating at a deficit or surplus. This calculator shows that target alongside your calorie goals.
Is this medical advice?
No. It is a general estimate for planning purposes only — individual needs vary with metabolism, medical conditions and body composition. Consult a doctor or dietitian before making significant changes to your diet.