How to use the Calorie Calculator
The calorie calculator estimates how many calories you need to maintain, lose or gain weight.
What you need to enter
- Sex
- Age (years)
- Height (cm)
- Weight (kg)
- Activity level
The formula
Maintenance = BMR × activity factor. About 7,700 kcal equals 1 kg of body fat, so 550 kcal below maintenance per day is roughly 0.5 kg a week.
Worked example
Using the default values in the calculator:
- Sex: Male
- Age (years): 30
- Height (cm): 175
- Weight (kg): 72
- Activity level: Sedentary (little exercise)
| Maintain weight | 2,003 kcal/day |
| Lose 0.25 kg / week | 1,728 kcal/day |
| Lose 0.5 kg / week | 1,453 kcal/day |
| Lose 1 kg / week | 1,200 kcal/day |
| Gain 0.25 kg / week | 2,278 kcal/day |
| Gain 0.5 kg / week | 2,553 kcal/day |
Tips for better results
- Do not go below about 1,200 kcal a day without medical advice.
- Track your weight over weeks, not days.
Common mistakes to avoid
- Expecting exact weekly results.
- Ignoring protein and food quality.
Please note: Health calculators and guides give general estimates, not medical advice. Talk to a doctor or other qualified professional about your own health. See our Disclaimer.