Calorie Calculator
How Many Calories Should You Eat a Day?
Your daily calorie needs depend on your age, gender, height, weight and activity level. This calorie calculator estimates your maintenance calories - the number that keeps your weight steady - and shows the targets to lose or gain weight.
It starts with your BMR using the Mifflin-St Jeor equation, multiplies by an activity factor to get your TDEE, then adjusts by 500 calories for weight loss or gain (the standard rate of about 0.5 kg per week). Use the result as a starting point and refine based on your actual progress.
Frequently Asked Questions
How many calories should I eat to lose weight?
Eat roughly 500 calories below your maintenance level to lose about 0.5 kg (1 lb) per week. A smaller deficit of 250 calories gives slower but often more sustainable loss, and you should avoid going below your BMR for extended periods.
How many calories does the average person need?
The typical adult range is about 2,000-2,500 calories per day, but it varies widely with body size and activity. An active 90 kg man may need over 3,000, while a sedentary small-framed woman may need closer to 1,600. Your personal number depends on your inputs here.
Why am I not losing weight at my calculated calories?
Estimates can be off by 10-20%, food labels are imprecise, and people often underestimate portions. If you are stuck after 2-3 weeks, reduce intake by another 100-200 calories or increase your activity, and track food more carefully.