Calorie calculator

What is a calorie deficit?

This calorie calculator helps you estimate how many calories you need each day based on your body, activity level, and goals. It can also show how long it may take to reach your goal weight at different paces of weight loss or gain.

Definition and basics of calorie deficit & energy balance

• A calorie deficit happens when you consume fewer calories than your body expends, which can lead to weight loss. [1]
• Calorie intake vs. expenditure determines weight maintenance, gain, or loss over time.
• A calorie deficit can be achieved by eating fewer calories, increasing activity, or both.

Calories and energy needs

• Calories are units of energy used for bodily functions and activity; needs vary with age, sex, activity, weight, and body composition. [2]
• Estimated calorie requirements differ by age, sex, and activity level. [3]
  
  

How it works

Your daily calorie needs depend on:

• Your body (age, sex, height, weight)
• How active you are
• Your goal (lose, gain, or maintain weight)

When you enter your details into the calculator, it figures out:

1. Maintenance calories: How many calories you need to stay at your current weight.
2. Goal timeframe: How many weeks it may take to reach your target weight at a chosen pace.
3. Daily target: How many calories you should eat each day to hit your goal.

*For example, if your maintenance calories are 2,525 per day, eating about 1,800 calories daily may support losing around 1 pound per week.

Consult with our medical experts

Simple guide to your daily calories

This calorie calculator helps you estimate how many calories you need each day based on your body, activity level, and goals. It can also show how long it may take to reach your goal weight at different paces of weight loss or gain.

Why calories matter

Calories are energy from the food and drinks you consume. Your body uses calories for everyday functions and activity. If you:

• Eat about the same as you burn → your weight stays stable.
• Eat less than you burn → you may lose weight.
• Eat more than you burn → you may gain weight.

These estimates are a helpful starting point — but because everyone’s body is unique, results will vary. [4]

Tips for success

• Aim for steady changes: Gradual weight loss or gain is easier to maintain long-term.
• Pair calories with healthy habits: Balanced meals, regular activity, and good sleep help your progress.
• Track and adjust: Use the calculator’s numbers as a guide, but tweak them based on how your body responds.
  
  

This calorie calculator is for educational purposes only. The results are estimates and aren’t a substitute for medical advice. A healthcare provider should evaluate your health and goals to recommend what’s right for you.