Calorie Calculator

See how many calories to eat each day to maintain, lose or gain weight, based on your body, age and activity level.

Read the guide: How Many Calories Should You Eat to Lose Weight?

About you

Units
Sex
Activity level

To maintain weight

1,884 cal

Calories per day

Lose weight (0.5 kg/wk)
1,384 cal
Mild loss (0.25 kg/wk)
1,634 cal
Mild gain
2,134 cal
Gain weight
2,384 cal

Targets are estimates. Very low intakes can be unsafe — most adults shouldn't drop below roughly 1,200–1,500 calories without guidance. Informational only, not medical advice.

How it works

  1. 1

    Enter your details

    Add your sex, age, height, weight and activity.

  2. 2

    See maintenance

    View the calories to hold your current weight.

  3. 3

    Pick a goal

    See targets for losing or gaining at a steady, safe pace.

Instant & 100% private — nothing is uploaded

Every calculation runs locally in your browser. The measurements, dates and details you enter stay on your own device and are never sent to a server — nothing is stored, logged or shared.

Frequently asked questions

How big a deficit is safe?
A deficit of about 250–500 calories a day gives a steady loss of roughly 0.25–0.5 kg per week. Larger deficits are harder to sustain and can cost muscle.
Should I ever eat very few calories?
Most adults should not drop below roughly 1,200–1,500 calories a day without medical supervision. Very low intakes are hard to meet your nutrient needs on.
Is this medical advice?
No. These calculators are for general information and education only. They are not a diagnosis or a substitute for professional care — talk to a doctor or qualified clinician about your health.