Calorie Calculator — Daily Needs
Get a maintenance calorie estimate plus your basal metabolic rate and targets for losing or gaining roughly half a kilo per week. Based on the Mifflin-St Jeor equation, the formula dietitians use most.
Calorie Calculator
Daily calorie needs from your stats
How it works
- Based on the Mifflin-St Jeor equation multiplied by an activity factor.
- A 500 kcal daily deficit is about 0.5 kg of weight loss per week.
- BMR is what you burn at complete rest; maintenance adds your daily activity.
- Very low intakes below 1,200 kcal (women) or 1,500 kcal (men) need medical supervision.
Worked example: man, 32 years, 82 kg, 180 cm, moderately active
- 1BMR: 10 × 82 + 6.25 × 180 − 5 × 32 + 5 = 1,790 kcal.
- 2Maintenance: 1,790 × 1.55 ≈ 2,775 kcal.
- 3Fat-loss target: 2,775 − 500 ≈ 2,275 kcal per day.
BMR 1,790 · maintenance ≈ 2,775 · lose weight at ≈ 2,275 kcal/day
Typical maintenance calories by activity level
| Profile | Sedentary | Moderately active | Very active |
|---|---|---|---|
| Woman, 30 y, 65 kg, 165 cm | ≈ 1,750 | ≈ 2,050 | ≈ 2,450 |
| Man, 30 y, 80 kg, 180 cm | ≈ 2,200 | ≈ 2,650 | ≈ 3,100 |
| Woman, 55 y, 70 kg, 165 cm | ≈ 1,650 | ≈ 1,950 | ≈ 2,300 |
| Man, 55 y, 85 kg, 180 cm | ≈ 2,050 | ≈ 2,450 | ≈ 2,850 |
Estimates via Mifflin-St Jeor — individual needs vary by ±10% or more.
Frequently asked questions
Is this medical advice?
No. It is a general estimate. Speak to a doctor or dietitian before making significant dietary changes.
How many calories should I eat to lose weight?
A deficit of about 500 kcal per day below maintenance leads to roughly 0.5 kg of loss per week — a pace most guidelines consider sustainable.
What is BMR?
Basal metabolic rate: the energy your body burns at complete rest to run your organs, brain and body temperature. It accounts for most of your daily burn.
Why am I not losing weight at a calculated deficit?
Common causes: undercounting portions, overestimating activity, and metabolic adaptation as you lose weight. Recalculate at your new weight every few kilos.
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