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Calorie calculator — your daily target.
This calorie calculator tells you how many calories to eat each day to lose, maintain, or gain weight. It finds your maintenance calories with the Mifflin-St Jeor equation and your activity level, then adjusts for your goal and chosen pace. Enter your details below — the result updates instantly, no signup.
How fast is safe: aim for about 0.5 to 1 percent of body weight per week. Faster loss risks muscle and adherence; a gentle pace is easier to hold and to keep off.
The calorie math, explained.
No black box. Maintenance from Mifflin-St Jeor, then a deficit or surplus tied to your pace.
BMR × activity factor Mifflin-St Jeor BMR — 10 × kg + 6.25 × cm − 5 × age + s — times 1.2 to 1.9 for activity.
target = maintenance ∓ deficit About 500 kcal/day per 0.5 kg/week, 1,000 kcal/day per 1 kg/week — from the ~7,700 kcal in a kilo of fat.
0.25 · 0.5 · 1 kg / week Pick the rate you can sustain. Slower keeps more muscle and is easier to live with than a crash deficit.
The 7,700-calorie-per-kilo rule is a useful average, not a law. Real loss varies with water, glycogen, and adherence, so track your weight for two to three weeks and adjust intake by 100 to 200 calories if the trend stalls.
Related nutrition calculators.
See the full picture — your burn, your maintenance line, and the macro split behind the number.
Calorie target questions.
How many calories should I eat a day to lose weight?
Start from your maintenance calories — your TDEE — and subtract a deficit. A loss of about 0.5 kg or 1 lb per week needs roughly 500 fewer calories a day; 0.25 kg per week needs about 250. This calculator does that math from your details, so you get an exact daily number instead of a generic 1,500 or 2,000.
How is my daily calorie target calculated?
It finds your BMR with the Mifflin-St Jeor equation, multiplies by your activity factor to get maintenance calories, then adds or subtracts calories for your chosen goal and pace. One kilogram of body fat stores roughly 7,700 calories, so a 1 kg-per-week change works out to about 1,000 calories a day.
How fast is it safe to lose weight?
For most people about 0.5 to 1 percent of body weight per week is sustainable and protects muscle — roughly 0.5 kg a week for an 80 kg lifter. Faster than that and you risk losing muscle, energy, and adherence. A gentler 0.25 kg pace is easier to hold and easier to keep off.
Should I eat back the calories I burn exercising?
Usually no, if you selected an activity level that already includes your training — that burn is baked into your maintenance number. Eating exercise calories back on top double-counts them and stalls progress. Pick your activity level honestly once and trust the target.
Why am I not losing weight in a calorie deficit?
Most often the intake estimate is off — untracked oils, drinks, and bites add up fast — or the deficit is smaller than it looks because activity dropped. Weigh and log for two weeks, watch the trend rather than daily noise, and adjust by 100 to 200 calories if the scale is flat.
Save your target. Hit it daily.
Free in your browser — Nishaana holds your calorie goal and logs every meal against it, so you always know where you stand.
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