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Calorie intake calculator

Estimate your daily calorie target for losing, maintaining or gaining weight, based on your BMR and activity level.

Required fields are marked with an asterisk (*).

Sex
The BMR calculation uses a different constant by sex.
Your age in years.
Your current weight in the chosen unit.
Weight unit
Choose between kilograms and pounds; the calculator converts automatically.
Your height in the chosen unit.
Height unit
Choose between centimetres and metres; the calculator converts automatically.
Choose the option closest to your daily routine: sedentary, light, moderate, active, or very active.
Goal
Are you aiming to lose, maintain or gain weight?
The daily calorie adjustment: slow (−250/+250), moderate (−500/+500) or fast (−750/+750) calories per day.

A daily calorie target starts from your body’s energy needs and is then adjusted to your goal: losing, maintaining or gaining weight. This calculator works out the figure from your basal metabolic rate (BMR), total daily energy expenditure (TDEE) and activity level, then adds or subtracts an amount based on the goal and pace you choose.

Formula

BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + sex constant, then TDEE = BMR × activity factor, and the target = TDEE + adjustment (−250 / −500 / −750 for loss, or +250 / +500 / +750 for gain).

When is this useful?

Use this calculator when starting a diet plan, to estimate a daily calorie target that fits your goal and activity, then monitor the results and adjust with a professional if needed.

Worked example

Example using the calculator’s values: female, age 25, weight 60 kg, height 165 cm, moderate activity, goal lose at a moderate pace.
BMR is about 1,345 calories/day and TDEE about 2,085 calories/day.
The daily calorie target is about 1,585 calories/day.

Assumptions

  • The target is based on an estimated TDEE, then adjusted for the goal and pace.
  • Adjustments of 250/500/750 calories per day correspond to roughly 0.25/0.5/0.75 kg per week.
  • The result is floored at zero.
  • This is not medical advice, especially for fast deficits: generally do not go below about 1,200 calories per day without professional supervision.
  • Fast loss paces are hard to sustain and may lose muscle along with fat.

Common mistakes

  • Choosing an activity level higher than reality, which overestimates the target.
  • Choosing a fast loss pace without being aware of how hard and risky it is.
  • Crash dieting: dropping below about 1,200 calories a day without professional supervision.
  • Treating the target as a rigid number instead of a reference to adjust as weight and activity change.

Frequently asked questions

How fast is it safe to lose weight?

A moderate loss of about 0.5 kg per week (a 500-calorie daily deficit) is common and sustainable, while a faster deficit is harder and needs supervision.

Can I use this while pregnant?

No. Calorie targets aimed at losing weight are not suitable during pregnancy or breastfeeding; consult a professional for any dietary changes in this stage.

What if I exercise?

If you choose the activity level that matches your training, the calculator already includes its effect in TDEE. Do not add an estimated burn twice.

Methodology and review

The calculator computes BMR with the Mifflin-St Jeor equation, multiplies it by the activity factor for TDEE, then adds or subtracts the goal adjustment (250/500/750 calories) depending on losing, maintaining or gaining.

Results are estimates for informational purposes only and are not medical advice or diagnosis. Consult a professional before starting any diet or training programme.

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