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Calorie calculator
Find the daily calorie target to lose, maintain, or gain weight, based on the energy you burn each day.
Enter your details above to see your result.
How it works
We estimate your maintenance calories (TDEE) from your BMR and activity level, then add or subtract for your goal. A deficit or surplus of about 500 kcal/day corresponds to roughly 0.45 kg (1 lb) per week. These are estimates — adjust based on real-world progress.
| Daily change | ≈ Per week |
|---|---|
| −500 kcal | −0.45 kg / 1 lb |
| −250 kcal | −0.23 kg / 0.5 lb |
| +250 kcal | +0.23 kg / 0.5 lb |
| +500 kcal | +0.45 kg / 1 lb |
How it's calculated
We first estimate your maintenance calories (TDEE) from the Mifflin-St Jeor BMR equation and your activity level, then add or subtract a daily adjustment for your goal — roughly −500 kcal/day for steady weight loss or +500 kcal/day for gain (about 0.45 kg / 1 lb per week).
How to use this calculator
- Enter your details — such as age, weight, and height — in the fields above.
- Choose any options that apply, like your activity level, goal, or formula.
- Read your result instantly. It updates as you type — no sign-up required.
Sources: Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990. Energy balance: ~7,700 kcal ≈ 1 kg of body weight.
These calculators give general estimates for healthy adults and are not medical or dietary advice. For individual guidance, consult a registered dietitian or your healthcare provider.
Reviewed by the NutraPlanner nutrition team. · Last updated 2026-06-17
Frequently asked questions
How many calories should I eat to lose weight?
Eat below your maintenance calories (TDEE). A deficit of about 500 kcal/day corresponds to roughly 0.45 kg (1 lb) per week — pick a 'lose' goal above to see your target.
Is a bigger deficit better?
Not usually. Very large deficits are hard to sustain and can cost muscle and energy. A moderate 250–500 kcal/day deficit is more sustainable; adjust based on real progress.
Why does my target differ from other calculators?
Results vary with the BMR formula, activity multiplier, and the deficit/surplus assumptions used. Treat any calculator's number as a starting estimate and refine from your own results.
Plan meals around these numbers
NutraPlanner turns targets like these into branded meal plans for your clients — or yourself.