Overview
This tool provides an estimated daily calorie target based on your calculated needs, lifestyle and goal. It is designed to be gradual and should not become a rigid number that drives harmful restriction.
Formula
Basal metabolic rate is calculated first, then multiplied by the activity factor. A gradual deficit or surplus is applied according to the goal, with a protective floor.
How it works
Enter your details
Age, sex, height, weight and usual activity.
Choose a goal and rate
Maintain or change gradually; avoid aggressive starting targets.
Read the target and difference
Track the trend over weeks, not a single day.
Worked examples
Man, 30, 80 kg, moderately active
Maintenance is about 2,711 kcal, and a gradual loss target is about 2,161 kcal.
Woman, 30, 60 kg, lightly active
Maintenance is about 1,815 kcal, and a gradual loss target is about 1,540 kcal.
Frequently asked questions
Should I hit the number exactly?
No. Use it as a starting point and track weight and energy over 2–4 weeks. Estimates vary by 10–20% between people.
Why does it not show very low calories?
A protective floor is applied. Very low intakes require medical supervision and can be dangerous.
Do I need supplements?
A varied diet comes first. Discuss any supplement with a professional, especially with medications or chronic conditions.
Is it suitable during pregnancy?
No. Pregnancy and lactation needs are specific and should be guided by clinical care.
This calculator is for educational and informational purposes only and is not a substitute for professional advice.