Calorie Calculator

How many calories do I need per day?

The number of calories you need each day depends on your age, sex, height, weight and how active you are. This amount is called your Total Daily Energy Expenditure (TDEE). If you eat about the same number of calories as your TDEE, your weight stays stable. Eating fewer calories leads to weight loss, and eating more leads to weight gain. That simple balance is the basis of every diet, whatever its name.

How this calorie calculator works

First, the calculator estimates your Basal Metabolic Rate (BMR), the calories your body burns at complete rest, using the Mifflin-St Jeor equation. This is one of the most accurate formulas for healthy adults:

Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5

Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161

It then multiplies your BMR by an activity factor, from 1.2 for a desk job with no exercise up to 1.9 for a very physical lifestyle, to give your TDEE. The weight loss and gain targets are set as a percentage of your TDEE, so they scale sensibly for people of all sizes. To learn more about BMR on its own, see our BMR Calculator.

Example: A 30-year-old woman who is 160 cm tall, weighs 60 kg and exercises 3–5 days a week has a BMR of about 1,289 kcal and a maintenance level of about 1,998 kcal per day. To lose weight gently, she could aim for around 1,800 kcal a day.

Average daily calorie needs by age

These estimates, based on the Dietary Guidelines for Americans, show typical daily calorie needs for adults of average height and weight:

Age	Women (sedentary → active)	Men (sedentary → active)
19–30	1,800 – 2,400	2,400 – 3,000
31–50	1,800 – 2,200	2,200 – 3,000
51+	1,600 – 2,200	2,000 – 2,800

Your own needs may be higher or lower, which is why a personal calculation is more useful than an average.

How many calories to eat to lose weight

One kilogram of body fat stores roughly 7,700 calories. A daily deficit of about 500 calories adds up to around 3,500 calories a week, which leads to a loss of roughly 0.5 kg (about 1 lb) per week for many people. A slow, steady rate like this is easier to stick to and helps you keep muscle.

This calculator shows a mild loss target (10% below maintenance) and a standard loss target (20% below maintenance). Most people do well starting with the mild option. As a general safety rule, women should not go below about 1,200 kcal a day and men below about 1,500 kcal a day without medical supervision, so the calculator will not show a target lower than these.

Weight loss is rarely a straight line. Water, salt and hormones can cause day-to-day changes, so compare your average weight over two to four weeks. If your weight stops changing, recalculate with your new weight, because your calorie needs drop as you get lighter.

How many calories to eat to gain weight

To gain weight in a healthy way, eat about 10% (roughly 250–500 kcal) above your maintenance level and combine it with strength training, so more of the gain comes from muscle rather than fat. Choose nutrient-rich foods such as milk, eggs, nuts, daal, whole grains and bananas rather than sweets and fried snacks.

Calories in common everyday foods

Knowing the rough calorie content of foods you eat often makes it easier to reach your target. These are approximate values and vary with portion size and cooking method:

Food	Portion	Approx. calories
Whole wheat roti (chapati)	1 medium	100 – 120
Cooked white rice	1 cup	about 200
Cooked daal (lentils)	1 cup	200 – 250
Boiled egg	1 large	about 75
Whole milk	1 cup (240 ml)	about 150
Banana	1 medium	about 105
Samosa (fried)	1 piece	250 – 300
Soft drink	1 can (330 ml)	about 140
Desi ghee or cooking oil	1 tablespoon	about 120

Cooking oil and ghee are easy to overlook. Just two extra tablespoons in a curry can add around 240 calories.

Tips for reaching your calorie goal

Build meals around protein and vegetables, which keep you full for fewer calories. Choose whole grains over refined flour (maida), and drink water instead of sugary drinks. Measure oil when cooking rather than pouring it freely. Plan your meals and snacks ahead so you are not caught hungry, and aim for 7–8 hours of sleep, since poor sleep increases hunger. Pair this calculator with our BMI Calculator and Body Fat Calculator to track your progress, and use the Water Intake Calculator to stay hydrated.

Frequently Asked Questions

How many calories should I eat a day?

Most adult women need about 1,600–2,400 calories a day and most adult men about 2,000–3,000, depending on age, size and activity. Use the calculator above for a personal estimate.

How many calories should I eat to lose 1 kg a week?

Losing 1 kg a week needs a deficit of about 1,100 calories a day, which is too aggressive for most people. A deficit of around 500 calories a day, for about 0.5 kg a week, is safer and easier to maintain.

Is 1,200 calories a day enough?

For many women, 1,200 calories is about the lowest safe level without medical supervision, and for most men it is too low. Eating too little can cause fatigue, muscle loss and nutrient shortages.

What is the difference between BMR and TDEE?

BMR is the number of calories your body burns at complete rest. TDEE is your BMR plus the calories burned through daily activity and exercise. TDEE is the number to use for planning your diet.

Should I eat back the calories I burn exercising?

If you choose your activity level honestly in this calculator, your exercise is already included in your maintenance calories, so you do not need to add them back. Fitness trackers often overestimate calories burned.

How accurate is this calorie calculator?

It gives a good starting estimate for most healthy adults, usually within about 10%. Track your weight for two to three weeks and adjust your calories by 100–200 up or down if your weight is not moving as expected.