How many calories you need each day depends on your body, your activity and what you are trying to achieve — a deficit to lose fat, a surplus to add weight, or maintenance in between.
This calculator estimates your maintenance needs, applies the goal and pace you choose, then splits the result into protein, fat and carbohydrate ranges.
For educational purposes only — not medical advice.
How to use
- Select your sex.
- Enter your age, weight and height.
- Pick the activity level closest to your typical week.
- Choose a goal — lose, maintain or gain — and, if you are changing weight, a weekly pace.
- Press Compute to see your daily calories and macro ranges.
Frequently asked questions
How many calories should I eat a day?
It depends on your size, activity and goal. Most adults land between roughly 1,600 and 3,000 calories a day for maintenance, so a personal estimate is far more useful than a general range.
How fast can I lose weight safely?
A loss of about 0.25 to 1 kg per week is the range most guidelines consider sustainable. Faster loss usually means sacrificing muscle and feeling run down.
Where does the 7,700 figure come from?
Roughly 7,700 calories of stored energy is equivalent to one kilogram of body fat, so dividing that by seven gives the daily deficit for a weekly pace.
Why are the macros given as ranges?
Because precise intakes vary by person. The protein range (1.6–2.2 g per kg) and fat range (0.8–1 g per kg) cover sensible boundaries, with the balance left for carbohydrates.
Can I eat fewer calories than the daily target?
Dropping well below your target rarely helps. It tends to reduce training quality, increase hunger and make the result harder to hold, so stay close to the number you are given.
How often should I recalculate?
Recheck after every 4–5 kg of weight change, or whenever your routine changes. Your calorie needs move as your body and activity do.