How many calories do you need a day? This free calorie calculator estimates your maintenance calories and offers gentle, sustainable targets for losing or gaining weight — with a safe-minimum guardrail, not crash-diet numbers.
About you
yrs
cm
kg
ftin
lb
Maintenance calories
— kcal/day
Fill in your details
Maintenance (TDEE)
—
BMR (at rest)
—
Estimates only, for general guidance. Gradual changes (around 0.25–0.5 kg/week) are usually more sustainable than rapid ones. Very low-calorie diets aren’t recommended without medical supervision — for a personalised plan, see a dietitian or doctor.
Use this free calorie calculator to estimate how many calories you need each day. Enter your details to see your maintenance calories, plus gentle targets if your goal is to lose or gain weight gradually.
What this calorie calculator shows you
A calorie calculator estimates your daily calorie needs from your age, sex, height, weight and activity. The core figure is your maintenance calories (your TDEE). Choose a goal and it shows a modest target — a gentle deficit for loss or surplus for gain — never an extreme number.
For a 30-year-old man at 80 kg and 180 cm who’s moderately active, maintenance is about 2,759 kcal. A gentle loss target would be around 2,259 kcal, and a gentle gain target about 3,059 kcal.
A note on safe, sustainable change
Slower changes — roughly 0.25–0.5 kg (½–1 lb) a week — are usually easier to maintain than rapid ones. This tool won’t display very low daily targets; very low-calorie diets aren’t recommended without medical supervision. For a plan tailored to you, a registered dietitian or doctor is the best guide.
Using it as a weight-loss or calorie-deficit calculator
People often look for a weight loss calculator or calorie deficit calculator — this tool covers that intent. Choosing the “Lose” goal applies a gentle calorie deficit (about 500 kcal below maintenance, roughly 0.45 kg / 1 lb a week). A “deficit” simply means eating a little less than you burn. The tool deliberately keeps the deficit modest and won’t show very low targets, because slow, sustainable loss is safer and more effective than aggressive cutting.
How to use the calorie calculator
Select sex and units, then enter age, height and weight.
Choose your activity level.
Pick a goal — maintain, lose or gain.
Read your target, alongside your maintenance and BMR.
Tips for using your calorie estimate well
Treat it as a starting point and adjust based on real results over a few weeks.
Focus on food quality, not just quantity — protein, fibre, fruit and veg.
Don’t go too low; under-eating can backfire and harm health.
Get support from a professional for medical conditions or specific goals.
Calorie Calculator FAQ
How many calories do I need a day?
It depends on your age, sex, size and activity. The calculator estimates your maintenance calories (TDEE) — for example, around 2,759 kcal for a moderately active 30-year-old man at 80 kg and 180 cm. Your own number may differ.
How are calorie targets for weight loss set?
This tool uses a gentle deficit of about 500 calories below maintenance, roughly half a kilo (1 lb) a week. It won't show very low targets, because slow, sustainable change is safer and more effective.
What's the lowest number of calories shown?
The calculator applies a safe-minimum floor (around 1,500 for men and 1,200 for women) and won't display anything lower. Very low-calorie diets need medical supervision and aren't suitable for general use.
What's the difference between this and a TDEE calculator?
They share the same engine. A TDEE calculator shows your maintenance calories; this calorie calculator adds gentle goal targets on top of that maintenance figure.
How accurate is the estimate?
It's a good starting point but not exact — real needs vary with body composition, genetics and daily movement. Adjust based on how your body responds over a few weeks.
Is the calorie calculator free to use?
Yes, this calorie calculator is completely free, needs no sign-up, and gives instant results in your browser. It is informational only and not a weight-loss prescription.
