Estimate the number of calories you need each day to maintain, lose, or gain weight — and get a simple daily target for your goal.
Calculated instantly in your browser — nothing is sent to or stored on our servers.
How This Is Calculated
We first estimate your maintenance calories (the amount that keeps your weight stable), then adjust up or down based on your goal.
Maintenance calories = BMR (Mifflin-St Jeor formula) × activity multiplier. To lose weight, we subtract 500 calories/day (roughly 0.5kg/week of fat loss). To gain weight, we add 500 calories/day. Lose Weight results never drop below a safe minimum (1,500 kcal for men, 1,200 kcal for women).
Your calorie target is a starting estimate.
Track real-world progress for two to four weeks, then adjust intake gradually based on your goals, energy, hunger, and body-weight trend.
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