How many calories should I eat to lose weight?

A deficit of 500 calories/day below your TDEE leads to ~0.5 kg loss per week. A 1000 calorie deficit leads to ~1 kg/week, but should not go below 1200 kcal/day for women or 1500 for men.

How many calories do I need to maintain weight?

Eating at your TDEE (Total Daily Energy Expenditure) maintains your current weight. This varies by age, sex, weight, height, and activity level.

Calorie Calculator – Daily Calorie Needs for Weight Goals

Calorie Calculator

Calculate your daily calorie needs based on your goal: weight loss, maintenance, or muscle gain.

Units

Metric

Imperial

Sex

Male

Female

Age

Weight (kg)

Height (cm)

Activity level

Goal

2,102

kcal/day

TDEE (maintenance)	2,602 kcal
Calorie target	2,102 kcal
Protein (~1.8g/kg)	130g · 520 kcal
Fat (~25% of calories)	58g · 522 kcal
Carbohydrates (remainder)	265g · 1060 kcal

At 2,102 kcal/day you will lose approximately 0.5 kg per week.

Calorie Calculator

The Calorie Calculator estimates your daily calorie needs based on the Mifflin-St Jeor equation for BMR, your activity level, and your weight goal. It also provides a suggested macro split to help you hit your target.

How calories relate to weight

1 kg of body fat ≈ 7,700 kcal
A deficit of 500 kcal/day → ~0.5 kg/week loss
A surplus of 500 kcal/day → ~0.5 kg/week gain

Minimum calorie intakes

The calculator enforces a floor of 1,200 kcal/day. Going below this risks nutrient deficiencies and metabolic adaptation. Consult a healthcare provider before attempting aggressive cuts.