How many calories should I eat per day?

It depends on your age, gender, weight, height, and activity level. Most adults need 1,600–3,000 calories per day for maintenance.

How do I create a calorie deficit?

Eat fewer calories than your maintenance level. A deficit of 500 kcal/day produces roughly 0.45 kg (1 lb) of weight loss per week.

Is 1,200 calories a day enough?

1,200 kcal is generally considered the minimum for adult women and may be too low for sustainable dieting. Most experts recommend at least 1,500 kcal for men.

Do exercise calories count?

Yes, exercise increases your total daily calorie burn. However, fitness trackers often overestimate exercise calories by 30–50%, so be conservative.

What's the difference between this and the TDEE calculator?

This Calorie Calculator provides a simplified interface focused on goal-based calorie targets. The TDEE Calculator offers more detail with multiple formulas and a comprehensive BMR breakdown.

Calorie Calculator — Daily Calorie Needs

Most adults need 1,600–3,000 calories per day. To lose weight, eat 500 fewer calories than your maintenance level for ~1 lb/week loss.

Knowing how many calories you need each day is the foundation of any successful diet plan. This calorie calculator uses the Mifflin-St Jeor equation — widely regarded as the most accurate formula for estimating resting metabolic rate — and adjusts for your activity level to give you a personalised daily calorie target. Whether you want to lose weight, maintain your current physique, or build muscle, the calculator provides clear recommendations and explains the calorie adjustments behind each goal.

Your Details

Gender

Age

Weight (kg)

Height (cm)

Activity Level

How to Use This Calculator

Enter your age, gender, weight, and height.
Select your general activity level.
Click Calculate to see calorie needs for losing, maintaining, and gaining weight.

Specialised Versions

Calorie Calculator to Lose Weight

calorie calculator to lose weight · 74,000 monthly searches

Calorie Calculator for Weight Gain

calorie calculator for weight gain · 27,000 monthly searches

Frequently Asked Questions

Methodology & Limitations

Formulas Used

Uses the **Mifflin-St Jeor** equation to estimate BMR, then multiplies by a physical activity level factor. Weight-loss targets use a 500 kcal/day deficit (~0.45 kg/week); weight-gain targets use a 300 kcal/day surplus.

Limitations

Individual metabolism varies. These estimates should be treated as a starting point. Track your weight for 2–4 weeks and adjust intake by 100–200 kcal as needed.

Sources & Citations

Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990;51(2):241-247.
Hall KD, et al. Quantification of the effect of energy imbalance on bodyweight. Lancet. 2011;378(9793):826-837.

Last updated: 2026-02-12Reviewed by: PhysiqueLogic Editorial Team

Medical Disclaimer: This calculator provides estimates based on published formulas and is not a substitute for professional medical advice. Always consult a qualified healthcare provider before making changes to your diet or exercise routine.

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