Calorie Calculator
Daily calories to maintain, lose or gain weight.
Enter values
kg
cm
years
—
—
Step by step
The formula
maintenance = BMR × activity factor
Your maintenance calories are your resting metabolism scaled up by how active you are. Eating consistently below that figure drives weight loss, above it drives gain. A deficit of roughly 15–20% is sustainable; deeper cuts tend to cost muscle and adherence.
All calculations run locally in your browser and update instantly as you type.
Example calculations
Common questions this calculator answers — select one to load its values.
Related calculators
Frequently asked questions
How many calories to lose a pound a week?+
A pound of fat is about 3,500 kcal, so a daily deficit of ~500 kcal loses roughly one pound per week.
All calculations run locally in your browser. Nothing you type is sent to a server.