Daily Calorie Needs & Weight Loss Calculator
Use this calculator to estimate how many calories you may need each day to maintain your current weight, and see example calorie targets for gentle, moderate or more aggressive weight loss. Results are estimates only and should not replace medical or nutrition advice.
Calculate your daily calorie needs
Enter your details and activity level. The calculator will estimate your basal metabolic rate (BMR), your total daily energy expenditure (TDEE), and sample calorie targets for weight loss. It uses the Mifflin–St Jeor equation, commonly used by nutrition professionals.
Understanding your daily calorie needs and weight loss targets
Your Basal Metabolic Rate (BMR) is the number of calories your body uses at rest to maintain vital functions such as breathing, circulation and organ function. When we multiply BMR by an activity factor, we get your Total Daily Energy Expenditure (TDEE) – an estimate of how many calories you use on an average day.
Many people use a calorie deficit to support weight loss. For example:
- Small deficit: around 250 kcal/day less than TDEE
- Moderate deficit: around 500 kcal/day less than TDEE
- Larger deficit: around 750 kcal/day less than TDEE (only short-term and with professional guidance)
Very low-calorie intakes can be unsafe, especially if they drop close to your BMR or below the minimum recommended intake suggested by your healthcare provider. A balanced approach that considers nutrition quality, movement, sleep and stress is usually more sustainable than extreme diets.
Daily Calorie Needs & Weight Loss – Frequently Asked Questions
How accurate are online calorie calculators?
Any online calculator can only provide an estimate. Genetics, hormones, body composition, sleep, medications and many other factors influence how many calories you really need. Use these numbers as a starting point and adjust with the help of a health professional when possible.
Is a bigger calorie deficit always better?
Not necessarily. Very large deficits can make you feel unwell, increase hunger, affect mood, and may lead to muscle loss or nutrient deficiencies. Many guidelines favour a moderate, sustainable deficit combined with healthy eating and physical activity rather than rapid weight loss.
Can I follow these calorie targets if I have a medical condition?
If you live with conditions such as diabetes, kidney disease, heart disease, digestive disorders or a history of eating disorders, you should always ask your doctor or dietitian before changing calorie intake. You may need a personalized plan.
Do I need to count calories to lose weight?
Some people find calorie tracking helpful, while others prefer focusing on food quality, portion sizes, hunger cues and building habits like regular movement and better sleep. The “best” approach is usually one that is safe, nutritionally balanced and sustainable for you.
Should I talk to a professional before starting a weight loss plan?
Yes, especially if you have other health conditions, take prescription medications or are planning a significant change in weight. A doctor or registered dietitian can help you choose a safe and realistic plan.
