Calorie Calculator
Find how many calories to eat per day — to maintain, lose or gain weight — based on your sex, age, height, weight and activity level.
Estimate for general information only — not medical or nutritional advice. Calorie needs vary with body composition, health and genetics, and very low intakes can be unsafe. Talk to a doctor or dietitian before starting a diet.
How many calories you need
The calculator first estimates the calories you burn each day — your BMR from the Mifflin-St Jeor equation, scaled by your activity level to get your TDEE. Eating at that number maintains your weight. From there it shows goal targets: roughly 500 calories below maintenance to lose about a pound a week, or 500 above to gain.
Choosing a sustainable target
A gentler deficit (around 250 calories a day) is easier to keep up and protects muscle; an aggressive one is harder and riskier. Most guidance is not to drop below about 1,200 (women) or 1,500 (men) calories without medical supervision. These figures are estimates, not medical advice — a doctor or dietitian can tailor them. For a quick weight check, see the BMI calculator.
Frequently asked questions
How many calories should I eat a day?
It depends on your size, age, sex, activity and goal. The calculator first estimates the calories you burn (TDEE), then shows targets: eat at that number to maintain, about 500 below to lose ~1 lb a week, or 500 above to gain. Enter your details for your figures.
How many calories to lose a pound a week?
A pound of fat is roughly 3,500 calories, so a deficit of about 500 calories a day adds up to about one pound a week. The calculator shows both a mild (≈250/day) and a standard (≈500/day) deficit so you can choose a sustainable pace.
Is it safe to eat very few calories?
Very low calorie intakes can be unsafe and hard to sustain, and they risk losing muscle and nutrients. Most guidance suggests not dropping below roughly 1,200 (women) or 1,500 (men) calories a day without medical supervision. This tool is a guide, not medical advice.