Calorie Calculator – Find Your Daily Calorie Target
Enter your details below to get a daily calorie target for maintaining, losing, or gaining weight.
- Free to use
- No sign-up
- Instant results
Calculate Your Daily Calories
Enter your details to get a calorie target for your goal.
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Fill in the form and select Calculate My Calories to see your daily target.
Your Daily Calorie Target
for your selected goal
Estimated maintenance calories: 0 kcal/day
Compare all goals
| Goal | Daily Calories |
|---|
These figures are estimates based on standard formulas, not a medical diagnosis or individualized advice. See the health disclaimer below.
What Does a Calorie Calculator Do?
A calorie calculator estimates how many calories you need to eat each day to maintain, lose, or gain weight. It starts from your estimated maintenance calories — the amount that keeps your weight stable — then adjusts that number up or down based on your goal.
This calculator uses the Mifflin-St Jeor equation to estimate resting energy needs, then applies your activity level to estimate maintenance calories, the same starting point used by our TDEE Calculator.
Daily Calorie Target = Maintenance Calories + Goal Adjustment
How Goal Adjustments Work
One pound of body fat is roughly 3,500 calories, so a daily deficit or surplus translates to an approximate weekly rate of change.
| Goal | Daily Adjustment | Approx. Weekly Change |
|---|---|---|
| Extreme weight loss | −1,000 kcal | ~1 kg (2 lb) loss |
| Weight loss | −500 kcal | ~0.5 kg (1 lb) loss |
| Mild weight loss | −250 kcal | ~0.25 kg (0.5 lb) loss |
| Maintain weight | 0 kcal | No change |
| Mild weight gain | +250 kcal | ~0.25 kg (0.5 lb) gain |
| Weight gain | +500 kcal | ~0.5 kg (1 lb) gain |
These are population-average estimates. Actual results vary with individual metabolism, adherence, and how body weight is measured over time.
How to Use Your Calorie Target
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Start at the estimate
Use your calculated target as a starting point, not a fixed rule.
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Track your trend for 2–3 weeks
Weigh yourself regularly and watch the weekly average rather than day-to-day changes.
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Adjust gradually
If your weight trend isn't matching your goal after a few weeks, adjust your intake by 100–200 calories and reassess.
What Affects Your Calorie Needs?
Age
Calorie needs generally decline gradually with age.
Sex
Sex affects the BMR equation and typical body composition.
Height & Weight
Larger bodies generally require more energy at rest.
Activity Level
Exercise and daily movement add directly to your energy needs.
Muscle Mass
More muscle tissue increases resting energy use.
Sleep & Stress
Both can influence appetite and energy balance over time.
Frequently Asked Questions
Both use the same underlying formula. This calculator focuses on comparing calorie targets across several goal paces side by side, rather than showing BMR and TDEE separately.
A common approach is a moderate deficit of about 500 calories per day below maintenance, though the right pace depends on your goals and how sustainable it feels.
A modest surplus of around 250–500 calories per day above maintenance, combined with resistance training, is a common approach for gradual weight gain.
Different paces suit different situations. Seeing them side by side makes it easier to choose a target that fits your timeline and how sustainable it feels.
Yes. As your weight changes, your maintenance calories change too, so recalculating every few weeks keeps the estimate relevant.
No. This tool provides general estimates for informational purposes only and does not replace individualized advice from a qualified healthcare or nutrition professional.
Our Methodology
- Calculation method
- Mifflin-St Jeor equation with standard activity multipliers
- Goal adjustments
- ±250 / ±500 / ±1000 kcal per day, based on a ~3,500 kcal-per-pound approximation
- Reviewed by
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- Written by
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- Last reviewed
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Sources
- Peer-reviewed research on resting metabolic rate equations [Add citation]
- Government or professional nutrition organization guidance [Add citation]
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Health Disclaimer
This calculator provides estimated calorie values for general informational purposes. It is not a medical diagnosis and does not replace individualized advice from a qualified healthcare or nutrition professional. Individual energy needs vary.
If you are pregnant, under 18, have a history of an eating disorder, or have a medical condition affecting nutrition or metabolism, please seek appropriate professional guidance rather than relying solely on calculator results.