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Estimate the daily calories you need to maintain, lose or gain weight.
How the calculation works
Your BMR is multiplied by an activity factor to estimate total daily energy use. About 500 calories a day below or above that is roughly 0.5 kg (1 lb) of change per week.
Formula used
Maintenance calories = BMR × activity factor (1.2 to 1.9)
Example
The 70 kg, 170 cm, 30-year-old man with moderate activity (×1.55) needs about 2,507 calories to maintain weight.
Frequently asked questions
Is a 500 calorie deficit safe?
It is a common starting point, but speak with a health professional before changing your diet.
Do I need to eat exactly this much?
No. Treat it as a starting estimate and adjust based on results.
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Results are estimates for general information only and are not professional financial, medical or legal advice.