About this calculator
Goals are limited to safe rates, up to 0.5 kg a week, and the result never goes below the minimum intake generally advised without medical supervision.
How to use it
- Enter your details and activity level.
- Choose your goal.
- Read your daily calorie target.
The formula
- TDEE
- maintenance calories
- 7,700
- approximate kcal in 1 kg of body weight
Worked example
A 30-year-old man, 170 cm, 68 kg, moderately active
- Maintenance: 2,476 kcal a day.
- To lose 0.5 kg a week: 2,476 − 550 = 1,926 kcal.
- To gain 0.25 kg a week: about 2,751 kcal.
What the result means
Slow, steady change is easier to keep. Protein and strength training help keep muscle while losing fat.
Assumptions
- Healthy adult, not pregnant or breastfeeding.
Limitations
- Not for people with diabetes, eating disorders or other conditions without a doctor’s advice.
- Real weight change varies week to week.
Frequently asked questions
How many calories should I eat to lose weight?
About 500 below maintenance for 0.5 kg a week, but not below about 1,200 (women) or 1,500 (men) without medical supervision.
Is 1,200 calories enough?
It is the lower limit for most women; many need more. Very low intakes need medical supervision.
Why is my weight not changing?
Water and food weight hide fat loss for a week or two; give it at least three weeks before adjusting.
Not medical advice. This calculator is a general screening tool and cannot diagnose any condition. Results are estimates. Please talk to a doctor or a qualified health professional about your health and before making changes to diet, exercise or treatment.
Last reviewed on 1 October 2026. Found a mistake? Tell us.