Calorie Calculator
Daily calorie needs for maintenance, loss and gain.
Maintenance calories
2,267 kcal/day
BMR 1,649 kcal × activity factor
To lose weight
1,767 kcal
500 kcal deficit
To gain weight
2,767 kcal
500 kcal surplus
Suggested protein
112 g
1.6 g per kg body weight
Suggested fat
63 g
25% of calories
Suggested carbohydrate
313 g
Remainder
TDEE = BMR × activity factor, using the Mifflin-St Jeor BMR equation.
- A 500 kcal daily deficit is the conventional figure for about 0.45 kg a week, since roughly 7,700 kcal is stored in a kilogram of body fat.
- Most people overestimate their activity level. If the maintenance figure is not producing the expected result, try the level below.
| Goal | Calories per day | Expected change |
|---|---|---|
| Extreme loss | 1,267 | ≈ 0.9 kg (2 lb) a week |
| Weight loss | 1,767 | ≈ 0.45 kg (1 lb) a week |
| Mild loss | 2,017 | ≈ 0.25 kg (0.5 lb) a week |
| Maintain weight | 2,267 | No change |
| Mild gain | 2,517 | ≈ 0.25 kg (0.5 lb) a week |
| Weight gain | 2,767 | ≈ 0.45 kg (1 lb) a week |
What does Calorie Calculator do?
Work out your total daily energy expenditure from height, weight, age, sex and activity level, then see calorie targets for maintaining, losing or gaining weight at different rates. Includes a suggested macronutrient split.
How to Use Calorie Calculator
- 1Enter your detailsAge, sex, height and weight.
- 2Pick an activity levelBe honest — most people overestimate this.
- 3Read the targetsMaintenance first, then the loss and gain options.
Key Features
- Maintenance calories from BMR and one of five activity levels
- Targets for mild, moderate and aggressive loss or gain
- Estimated weekly weight change for each target
- Suggested protein, fat and carbohydrate split
- Warns when a target falls below generally accepted minimums
Frequently Asked Questions
How many calories should I cut to lose weight?
A deficit of 500 kcal a day is the conventional figure for roughly 0.45 kg (1 lb) a week, since about 7,700 kcal is stored in a kilogram of fat. Larger deficits work faster but are harder to sustain and risk losing muscle.
Which activity level should I choose?
Base it on your whole week, not your best day. Most people with desk jobs who train three times a week are "lightly active" (1.375), not "very active". Choosing too high is the most common reason a calorie target does not work.
What macronutrient split should I use?
The suggested split targets 1.6 g of protein per kg of body weight, 25% of calories from fat and the remainder from carbohydrate. That is a reasonable general starting point, not a prescription.
Is this suitable for everyone?
No. These are general estimates for healthy adults. They are not appropriate during pregnancy, for children, for athletes in heavy training blocks or for anyone with a medical condition affecting metabolism. Speak to a professional.
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