Calorie Calculator
Estimate daily calorie needs for maintaining, losing or gaining weight.
A moderately active 30-year-old man (70 kg) maintains at roughly 2,550 calories/day. For fat loss, eat ~400–500 less (about 0.5 kg/week); for muscle gain, ~300 more with strength training. Crash diets below BMR backfire — metabolism adapts and weight rebounds.
How to use the calorie calculator
- Enter your stats and activity.
- Pick your goal.
- Get your daily calorie target.
Calorie Calculator — FAQs
How many calories to lose weight?
A 400–500/day deficit loses ~0.5 kg/week — the sustainable rate. Faster loss mostly sacrifices muscle and water.
Do I need to count calories forever?
No — 2–4 weeks of tracking teaches portion awareness that lasts. Most people then maintain by habit.
What about macros?
Protein ~1.6–2.2 g/kg bodyweight for active people; fill the rest with carbs and fats you enjoy. Total calories matter most.
Why am I not losing despite eating less?
Usual culprits: underestimating portions, weekend blowouts erasing weekday deficits, or too little sleep raising hunger hormones.
Keep exploring
People who used this also opened:
BMR Calculator →
Find your basal metabolic rate — the calories you burn at complete rest.
healthBMI Calculator →
Check your Body Mass Index and understand what it means.
healthBody Fat Calculator →
Estimate body fat percentage from simple tape measurements.
healthWater Intake Calculator →
Find out how much water you should actually drink each day.