Daily Calorie Needs Calculator
Your daily maintenance calories, plus a gentle range for steady change.
Fill in the fields above to see your result.
For general guidance only — not medical advice. Please check with your doctor before starting any new exercise or diet.
About the Calorie Needs
Your daily calorie need is your at-rest energy (BMR) multiplied by how active you are. This gives a maintenance figure — the amount that keeps your weight steady.
For gentle weight loss, a small reduction of around 250–500 calories a day supports a sustainable ~0.25–0.5 kg per week. We never suggest crash-level targets.
Frequently asked questions
How big a deficit is safe?
A modest 250–500 kcal/day is gentle and sustainable. Very low targets are hard to keep and can cost you muscle — avoid them.
Do I have to count calories?
No. This is a guide. Many people do better with simple habits than strict counting.
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