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Calculate your daily calorie needs for weight loss, maintenance, or muscle gain
Enter your details to calculate calorie needs
Example Calculation:
30yo Male, 175cm, 70kg, Moderate Activity
Maintenance: ~2500 kcal/day • Weight Loss (500 deficit): ~2000 kcal/day
500 kcal deficit/day
Average adult needs
300 kcal surplus/day
The Mifflin-St Jeor equation used for BMR is about 80-90% accurate for most people. Individual variations in metabolism can cause ±10-15% differences.
Common reasons include: underestimating food intake, overestimating activity levels, metabolic adaptation, or water retention. Reduce calories by 100-200 kcal if weight loss stalls.
A 300-500 kcal daily deficit (0.3-0.5 kg/week loss) is generally sustainable. Larger deficits risk muscle loss and metabolic slowdown.
Track your calories and achieve your health goals
Note: This calculator provides estimates. Consult a dietitian for personalized medical advice.