Daily Calorie Calculator
Find your maintenance calories — what you need each day to stay the same weight — based on your BMR and activity level. It also shows calorie targets to lose or gain weight at a healthy pace.
What this means
Your body burns calories all day; total needs = BMR × activity factor. Eating below that creates a deficit that burns stored fat, while eating above builds weight.
How we calculate it
Formula
Maintenance = BMR × activity factor. Loss = maintenance − 500; Gain = maintenance + 500 (≈ 0.5 kg/week).Worked example
A moderately active woman, 65 kg, 165 cm, 28 years:
- 1BMR = 10×65 + 6.25×165 − 5×28 − 161 ≈ 1395
- 2× 1.55 (moderate) ≈ 2162 kcal
- 3Lose ≈ 1662, gain ≈ 2662 kcal/day
Important assumptions
- A 500-calorie daily deficit/gain changes weight by roughly half a kilogram per week.
Frequently asked questions
How many calories should I eat to lose weight?
About 500 below maintenance for steady loss. Avoid going under roughly 1,200–1,500 without medical guidance.
What activity level should I choose?
Be honest: most office workers are sedentary or lightly active even if they exercise a couple of times a week.
Guide
BMI Calculator Guide: How to Read Your Body Mass Index
BMI is a quick screening number, not a diagnosis. Here is how to use it correctly and what to look at next.
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