Calorie Calculator

Calculate calories needed to lose, maintain, or gain weight. Personalized daily targets based on activity. Free calorie counter for diet success.

ages: 15 - 80
cm
kg

Results

Daily Calorie Needs

2,149
calories/day

To maintain your current weight

Weight Goals

📉

Mild Weight Loss

0.5 lb/week
1,899
calories/day
250 cal deficit
📊

Weight Loss

1 lb/week
1,649
calories/day
500 cal deficit
📈

Mild Weight Gain

0.5 lb/week
2,399
calories/day
250 cal surplus
💪

Weight Gain

1 lb/week
2,649
calories/day
500 cal surplus

Basal Metabolic Rate (BMR)

1,467

Calories burned at rest

Calculated using Mifflin St Jeor formula

7-Day Calorie Cycling (Zigzag)

Alternate calorie intake to prevent metabolic adaptation

Mon 2,364
Tue 1,649
Wed 1,649
Thu 1,649
Fri 1,649
Sat 2,364
Sun 1,649

Note: These calculations are estimates. Individual calorie needs vary based on metabolism, genetics, and other factors.

Warning: It's not recommended to lose more than 2 pounds per week or consume less than 1,200 calories/day (women) or 1,500 calories/day (men) without medical supervision.

Food Energy Converter

Convert between Calories and other common food energy units

=
4.1868