Calculate Daily Calorie Requirements for Weight Loss & Gain

Choose between metric (kilograms and centimeters) or imperial (pounds and feet/inches) based on your preference. The calculator automatically handles conversions and provides accurate calorie calculations regardless of which system you select.

Accuracy tip: Weigh yourself in the morning after using the bathroom but before eating, wearing minimal clothing. Use your average weight over 3-5 days rather than a single measurement, as daily fluctuations of 2-5 pounds are normal due to hydration, food intake, and other factors.

Provide your sex, age, current weight, and height. Each factor significantly impacts your calorie needs:

Sex: Men typically have higher calorie needs than women of similar size due to greater muscle mass and higher BMR. The Mifflin-St Jeor equation accounts for these biological differences in its calculations.

Age: Metabolism gradually slows with age, decreasing approximately 2-3% per decade after age 30 due to muscle loss, hormonal changes, and decreased activity. Accurate age input ensures your calorie estimate reflects age-related metabolic changes.

Current Weight and Height: Larger bodies require more calories to maintain basic functions. More body mass means more tissue to maintain, explaining why calorie needs correlate with size.

This is the most commonly misestimated factor in calorie calculations. Be honest about your actual activity level—overestimating leads to eating too much and failing to lose weight. Consider your entire week, not just workout days:

Sedentary (1.2): Desk job, little to no formal exercise, minimal walking. Daily steps under 5,000. Most of day spent sitting. This applies to most office workers who don't exercise regularly.

Lightly Active (1.375): Light exercise or sports 1-3 days per week, or active job with moderate movement. Daily steps 5,000-7,500. Examples: retail workers, teachers who move around classrooms, or desk workers with 3-4 gym sessions weekly.

Moderately Active (1.55): Moderate exercise 3-5 days per week. Daily steps 7,500-10,000. Regular gym-goers doing strength training and cardio, or jobs requiring frequent movement like nursing or food service.

Very Active (1.725): Hard exercise 6-7 days per week or physically demanding job. Daily steps 10,000-12,500. Athletes, construction workers, or dedicated fitness enthusiasts with intense daily training.

Extremely Active (1.9): Very hard exercise twice daily, training for competitions, or extremely physical job. Daily steps 12,500+. Professional athletes, military personnel in training, or those with very demanding physical labor combined with additional workouts.

When in doubt, choose the lower activity level. It's better to slightly underestimate and adjust up if needed than to overestimate and sabotage your goals.

Choose the goal that best matches your objectives. The calculator will adjust your calorie target accordingly:

Aggressive Weight Loss (-1 kg/2 lbs per week): Creates a 1,000 calorie daily deficit. Only appropriate for those with significant weight to lose (BMI >30) and under medical supervision. Not recommended for extended periods as it risks muscle loss, nutrient deficiencies, and metabolic adaptation.

Moderate Weight Loss (-0.5 kg/1 lb per week): Creates a 500 calorie daily deficit. The recommended rate for most people—sustainable, allows for adequate nutrition, preserves muscle mass, and produces consistent results. Most successful long-term weight loss happens at this pace.

Mild Weight Loss (-0.25 kg/0.5 lbs per week): Creates a 250 calorie daily deficit. Ideal for those close to goal weight, people who want very gradual changes, or those concerned about preserving athletic performance while losing fat.

Maintain Current Weight: Matches calorie intake to expenditure. Use this to understand your maintenance calories, practice weight maintenance skills, or take a diet break during extended weight loss periods.

Mild Weight Gain (+0.25 kg/0.5 lbs per week): Creates a 250 calorie daily surplus. Optimal for lean muscle gain while minimizing fat gain. Perfect for "clean bulking" or muscle building phases.

Moderate Weight Gain (+0.5 kg/1 lb per week): Creates a 500 calorie daily surplus. More aggressive muscle building approach. Expect to gain both muscle and some fat. Works well for underweight individuals or those prioritizing rapid strength gains.

Review your calculated daily calorie target and use it to plan your nutrition. Your results include:

• Your Basal Metabolic Rate (BMR)—calories burned at complete rest
• Total Daily Energy Expenditure (TDEE)—BMR plus activity calories
• Goal-adjusted calorie target for your specific objective
• Recommended macronutrient ranges (protein, carbs, fats)

Important: Start with the calculated number and monitor your results for 2-3 weeks. If you're not seeing expected changes, adjust by 100-200 calories and reassess. Individual metabolic variations mean calculations are starting points, not guarantees. Track your weight trend over time, not day-to-day fluctuations.

Never go below: 1,200 calories daily for women or 1,500 calories daily for men without medical supervision. Extremely low calorie diets risk nutrient deficiencies, muscle loss, hormonal disruption, and metabolic damage.