Daily Calorie Calculator for Weight Loss
Calorie Calculator
Daily Calorie Calculator
Exercise: 15-30 minutes of elevated heart rate activity.
Intense exercise: 45-120 minutes of elevated heart rate activity.
Very intense exercise: 2+ hours of elevated heart rate activity.
Food Energy Converter
1 Calorie (kcal) = 4.1868 Kilojoules (kJ)
The calorie calculator estimates how many calories you need per day based on your age, weight, height, sex, and activity level. It uses the Mifflin-St Jeor equation, the most validated formula for daily energy needs in adults.
Calorie Needs by Goal
| Goal | Daily Calories vs. Maintenance | Expected Result |
|---|---|---|
| Lose weight fast | TDEE minus 750-1,000 | 0.5-1 kg lost per week |
| Lose weight (moderate) | TDEE minus 500 | 0.5 kg lost per week |
| Lose weight (slow) | TDEE minus 250 | 0.25 kg lost per week |
| Maintain weight | Equal to TDEE | No change |
| Gain muscle (lean) | TDEE plus 250-300 | Slow lean gain |
| Gain weight (fast) | TDEE plus 500 | Faster gain, some fat |
Mifflin-St Jeor Equation
Men: Calories = (10 x weight kg) + (6.25 x height cm) - (5 x age) + 5 Women: Calories = (10 x weight kg) + (6.25 x height cm) - (5 x age) - 161
This gives your BMR (basal metabolic rate). Multiply by your activity factor (1.2 to 1.9) to get TDEE (daily calories needed). See the TDEE calculator for the full breakdown.
Calories in Common Foods
| Food | Serving | Calories |
|---|---|---|
| Chicken breast (cooked) | 100g | 165 kcal |
| Brown rice (cooked) | 100g | 111 kcal |
| Banana | 1 medium (118g) | 105 kcal |
| Whole egg | 1 large | 72 kcal |
| Olive oil | 1 tbsp (15ml) | 119 kcal |
| Whole milk | 240ml (1 cup) | 149 kcal |
| White bread | 1 slice (30g) | 79 kcal |
| Avocado | 100g | 160 kcal |
Why Calorie Tracking Is Not Always Linear
Metabolism adapts over time. As you lose weight, your TDEE drops because you are smaller. Recalculate every 4-6 weeks. Water weight fluctuates by 1-3 kg from sodium, hydration, and hormonal cycles, which can mask fat loss on the scale for weeks. Focus on consistent calorie tracking and trends over weeks, not daily weight changes.
Frequently Asked Questions
How many calories do I need per day?⌄
It depends on your size, age, sex, and activity level. A sedentary 30-year-old woman at 65 kg needs roughly 1,700 calories to maintain weight. An active man of the same age at 80 kg needs about 2,800. Use this calculator with your exact stats for a personalized number.
How many calories should I eat to lose weight?⌄
Eat 500 calories below your TDEE to lose roughly 0.5 kg per week. For faster loss, cut 750-1,000 calories below TDEE. Do not go below 1,200 calories for women or 1,500 for men without medical supervision, as this risks nutrient deficiency and muscle loss.
Is 1,200 calories a day enough?⌄
1,200 calories is the general minimum recommended for sedentary women. It is too low for most active women and virtually all men. Going below this level risks muscle loss, nutrient deficiencies, and metabolic adaptation. A moderate deficit of 300-500 below TDEE produces sustainable results without these risks.
How many calories do I burn in a day doing nothing?⌄
Your basal metabolic rate (BMR) is the calories you burn at complete rest. For an average adult woman it is roughly 1,350-1,550 kcal. For an average adult man it is roughly 1,600-1,900 kcal. Add your activity calories on top to get your total daily burn (TDEE).
Do calories from fat count more than calories from carbs?⌄
All calories count equally toward energy balance. Fat provides 9 kcal per gram; carbs and protein provide 4 kcal per gram. However, different macros affect satiety, hormones, and muscle differently. Total calorie balance determines weight change; macros determine body composition and health outcomes.