Calorie Calculator
Find your daily calorie target free. Enter your age, gender, height, weight, activity level and goal to get a personalised daily calorie goal for losing, maintaining or gaining weight.
Your result will appear here
Your daily calorie target
Target = maintenance calories (BMR × activity factor) adjusted by 500 kcal for your goal. A 500 kcal daily deficit or surplus is roughly 0.5 kg of body weight per week. Figures are estimates for healthy adults.
How to use
- Enter your age, gender, height and weight.
- Choose your activity level and your goal — lose, maintain or gain weight.
- Click Calculate Calories to see your daily target.
Frequently asked questions
How is my calorie target calculated?
First your BMR is calculated with the Mifflin-St Jeor equation, then multiplied by an activity factor to get your maintenance calories (TDEE). For weight loss we subtract 500 kcal, for weight gain we add 500 kcal, and maintenance uses the TDEE as-is.
Why 500 calories?
One kilogram of body fat stores roughly 7,700 kcal, so a 500 kcal daily deficit adds up to about 3,500 kcal a week — around 0.5 kg of weight loss per week, a pace most health guidelines consider sustainable.
How accurate is this?
It is a solid starting estimate for most healthy adults, usually within about 10% of your true needs. Track your weight for 2–3 weeks and adjust by 100–200 kcal if it is not moving as expected.
Should I ever eat below my BMR?
Generally no — regularly eating below BMR can leave you tired and undernourished. If your target comes out very low, talk to a doctor or dietitian before starting. Use it as a calorie calculator free — no signup, nothing to install.
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