Calorie Needs Calculator
Calculate your daily calorie requirements based on your goals, activity level, and body metrics.
Your Daily Calorie Needs
To maintain weight
Your BMR
Basal Metabolic Rate
Weekly Goal
Weight change per week
Calorie Breakdown by Goal
Understanding Calorie Needs
Your daily calorie needs represent the number of calories your body requires to maintain its current weight based on your activity level. This is calculated by determining your Basal Metabolic Rate (BMR) and multiplying it by an activity factor.
To lose weight, you need to consume fewer calories than your body needs, creating a calorie deficit. To gain weight, you need to consume more calories than your body needs, creating a calorie surplus.
A pound of body fat is approximately equivalent to 3,500 calories. Therefore, a deficit of 500 calories per day would result in about 1 pound of weight loss per week.
Goal Explanations:
- Extreme Weight Loss: 1000 calorie deficit per day (not recommended for most people)
- Weight Loss: 500 calorie deficit per day (~1 lb loss per week)
- Mild Weight Loss: 250 calorie deficit per day (~0.5 lb loss per week)
- Maintain Weight: Calories equal to your expenditure
- Mild Weight Gain: 250 calorie surplus per day (~0.5 lb gain per week)
- Weight Gain: 500 calorie surplus per day (~1 lb gain per week)
- Extreme Weight Gain: 1000 calorie surplus per day (for rapid muscle building)
Tips for Managing Calorie Intake:
- Focus on nutrient-dense foods rather than just counting calories
- Protein and fiber help you feel fuller longer
- Stay hydrated – sometimes thirst is mistaken for hunger
- Be consistent rather than perfect – small daily changes add up
- Combine diet with exercise for best results
- Reassess your calorie needs every 4-6 weeks as your weight changes
Remember that extreme calorie restrictions can slow your metabolism and cause muscle loss. It’s generally recommended not to go below 1,200 calories per day for women or 1,500 for men without medical supervision.