Calorie Calculator
Find your daily calorie target for losing, maintaining or gaining weight.
Your details
How the calorie calculator works
A 500 kcal daily deficit corresponds to roughly 0.5 kg of fat loss per week. Macros split the target into protein, carbs and fat.
Formula
target = BMR × activity factor ± deficit
Worked example
A lightly active 32-year-old woman at 65 kg targets about 1,400 kcal a day to lose weight.
Frequently asked questions
How fast should I lose weight?
0.25–0.75 kg per week is generally considered sustainable and safe for most adults.
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