Menu
Upgrade to Pro

Calorie Calculator

Calculate Daily Calorie Needs for Weight Management

Years
kg
(154.3 lbs)
cm
(5 feet 9 inches)
Sedentary
Little or no exercise
Lightly Active
Light exercise 1-3 days/week
Moderately Active
Moderate exercise 3-5 days/week
Very Active
Hard exercise 6-7 days/week
Extra Active
Very hard exercise & physical job
Sample Foods (Approx. 200 cal)
Apple
1 large apple
Greek Yogurt
1 cup (200g)
Boiled Eggs
3 large eggs
Brown Rice
1 cup cooked
Note: Calorie needs vary based on metabolism, genetics, and health conditions. These are estimates.
Daily Calorie Needs
1,986
Maintenance Calories

To maintain your current weight

Calorie Targets
1,486
Weight Loss (500 deficit)
2,486
Weight Gain (500 surplus)
0.45
kg loss per week
1.8
kg loss per month
Calorie Ranges
Aggressive Loss
1,236 cal
Moderate Loss
1,486 cal
Maintenance
1,986 cal
Weight Gain
2,486 cal
Meal Plan (3 Meals)
400
Breakfast
600
Lunch
600
Dinner
200
Snacks
3
Meals/Day
All Calculators
Tip

Use the search bar above to quickly find the calculator you need.

Health Tip

Eating 4-6 smaller meals throughout the day can help maintain energy levels and control hunger.

Daily Calorie Requirement Calculator

The Daily Calorie Requirement Calculator helps you determine how many calories your body needs each day to lose weight, maintain your current weight, or gain healthy weight.

This calculator uses proven scientific formulas and considers your age, gender, height, weight, activity level, and weight goal to provide accurate calorie recommendations.

Understanding your calorie needs makes it easier to plan meals, improve energy levels, and achieve sustainable health and fitness goals.

How This Calorie Calculator Works

1. Basal Metabolic Rate (BMR)

First, the calculator estimates your BMR — the calories your body needs at rest to maintain vital functions like breathing and circulation.

2. Activity Level Adjustment

Your BMR is multiplied by your activity level to calculate your Total Daily Energy Expenditure (TDEE).

3. Weight Goal Selection

Based on your goal (weight loss, maintenance, or weight gain), calories are adjusted to create a safe deficit or surplus.

4. Meal Planning

Your daily calories are intelligently divided across meals, making it easier to plan balanced nutrition throughout the day.

Understanding Daily Calorie Needs

Calories for Weight Loss

A calorie deficit of around 500 calories per day can help you lose approximately 0.4–0.5 kg per week in a safe and sustainable way.

Calories for Weight Maintenance

Maintenance calories allow you to keep your current weight stable while supporting daily activity, workouts, and overall health.

Calories for Weight Gain

To gain weight or muscle mass, a calorie surplus of 300–500 calories per day is commonly recommended along with strength training.

Frequently Asked Questions

How accurate is this calorie calculator?

This calculator provides an estimate using well-established formulas. Actual calorie needs may vary due to genetics, metabolism, and lifestyle.

Can I use this calculator for weight loss?

Yes. Choose the weight loss option to see recommended calorie targets designed for gradual and sustainable fat loss.

What is the minimum safe calorie intake?

Most adults should not consume fewer than 1200 calories per day unless supervised by a healthcare professional.

How often should I recalculate my calories?

Recalculate your calorie needs every 2–4 weeks or whenever your weight, activity level, or goals change.

Is this calorie calculator free to use?

Yes. This calculator is completely free and can be used without registration or subscription.

This calorie calculator is for informational purposes only and does not replace professional medical or nutritional advice.