Daily Calorie Needs Calculator

Determine your daily calorie needs based on your weight goal. Whether you want to lose, maintain, or gain weight, get a personalized calorie target.

Unit System

Sex

Age (years)

Height

Weight

Activity Level

Goal

Target Loss (kg/week)

Safe recommendation: 0.5 kg per week

Understanding Your Calorie Needs

Your daily calorie needs depend on your Total Daily Energy Expenditure (TDEE) and your weight goal:

Weight Loss: Eat 300-500 calories below your TDEE for safe, sustainable weight loss of ~0.5 kg per week
Maintenance: Eat at your TDEE to maintain your current weight
Weight Gain: Eat 300-500 calories above your TDEE to gain weight gradually

💡 Tip: Approximately 7,700 calories equals 1 kg of body weight. A daily deficit of 500 calories results in about 0.5 kg loss per week.

How to Use This Calculator

Enter your personal information (sex, age, height, weight)
Select your activity level
Choose your weight goal (lose, maintain, or gain)
Set your target weekly change (if losing or gaining)
Click "Calculate Calorie Needs" to get your personalized target

Frequently Asked Questions

How many calories should I eat to lose weight?

To lose weight safely, aim for a deficit of 300-500 calories per day from your TDEE, which translates to about 0.5 kg per week. Rapid weight loss isn't sustainable.

Is it safe to eat below 1200 calories per day?

Generally, it's not recommended to go below 1200 calories per day without medical supervision, as it may lead to nutrient deficiencies and other health issues.

How accurate is this calculator?

This calculator provides estimates based on scientifically validated formulas. Individual results may vary based on metabolism, genetics, and other factors.

Should I adjust my calories on rest days?

Some people prefer to eat slightly less on rest days and more on training days. However, eating consistently at your TDEE average works well for most people.

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