Calorie Calculator
Calculate the calories you need each day to hold your weight — and what to eat to lose or gain it at a steady, sustainable pace.
Daily calorie target
1,932 kcal/day
Maintenance calories
2,482 kcal/day
Suggested protein
136 g/day
Suggested fat
68 g/day
Suggested carbohydrate
194 g/day
Weekly change
-0.5 kg/week
How this was worked out
- Step 1BMR = 1,805 kcal/day
- Step 2TDEE = 2,482 kcal/day
- Step 3Adjustment for your goal = -550 kcal/day → 1,932 kcal/day
Targets are capped at a minimum of 1,200 kcal/day. Very low-calorie diets should only be followed with medical supervision.
Important
This tool provides an estimate for general information only. It is not a medical diagnosis, and it does not replace advice from a qualified health professional. Body composition, ethnicity, age and medical history all affect the real picture — speak to a doctor or dietitian before making changes to your diet, training or medication.Formula
Example
Input
Male, 35, 180 cm, 85 kg, light activity, lose 0.5 kg/week
Result
≈ 1,864 kcal/day
Frequently asked questions
Related tools
Keep going — these tools solve the problems that usually come next.
TDEE Calculator
PopularTotal daily energy expenditure from your activity level.
Health & Fitness
Water Intake Calculator
A daily hydration target based on your body and activity.
Health & Fitness
BMI Calculator
PopularBody mass index with a clear interpretation of the result.
Health & Fitness
BMR Calculator
PopularBasal metabolic rate — the calories your body burns at rest.
Health & Fitness