Calorie Calculator
Daily calories for your goal
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About this calculator
The calculator estimates your resting metabolism, multiplies it by your activity level to get maintenance calories, then adjusts for your goal. Gentle changes of around 250–500 kcal a day are easier to sustain.
The formula
Maintenance = BMR × activity factor (1.2 – 1.9)
Worked exampleBMR 1,700 × 1.55 (moderately active) = 2,635 kcal to maintain.
Frequently asked questions
How many calories make one kilo of fat?
Roughly 7,700 kcal, so a 500 kcal daily deficit loses about 0.45 kg a week in theory.
Is a bigger deficit better?
Not necessarily; very low intakes are hard to sustain and may be unsafe.
Do I need to recalculate?
Yes, as your weight and activity change.
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