How many calories do I need?
Based on the Mifflin–St Jeor equation × activity level.
Want a date on the calendar? Use the calorie deficit calculator for a week-by-week timeline, capped at 0.5 to 1 kg per week.
Daily Calorie Calculator
Find how many calories you need each day to lose, maintain, or gain weight.
Science-based
Instant results
100% free
No signup · private
Daily calorie target
2,200 kcal
Maintain weight
To maintain your current weight
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BMR
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Maintenance
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Target
Suggested daily macros
Based on a balanced 30% protein · 40% carbs · 30% fat split. The SmartEat app tailors macros to your body and goals.
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Calorie Deficit Calculator
Daily deficit plus a week-by-week timeline to your goal. Capped at 0.5 to 1 kg per week.
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Split daily calories into protein, carbs, and fat in grams.
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Estimate daily protein in grams by weight and goals.
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Check Body Mass Index and weight category.
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This tool provides general informational estimates only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional.
Get personalized plans in the SmartEat app
These calculators give you a starting point. SmartEat turns the numbers into AI-personalized meal plans and guidance from certified nutritionists.
Frequently asked questions
Clear answers based on established nutrition science.
How many calories to lose weight?
Aim for about 500 kcal below your maintenance (TDEE) for roughly 0.5 kg (1 lb) per week. Find your maintenance with our TDEE calculator, then select a weight-loss goal. See NIH guidance on safe calorie deficits.
How is my daily calorie target calculated?
We estimate BMR with the Mifflin–St Jeor equation, multiply by your activity level for TDEE (maintenance), then add or subtract calories for weight gain or loss. For a week-by-week cut, use the calorie deficit calculator. For macro splits, try the macro calculator.
Sources & methodology
Formulas and reference ranges from peer-reviewed and official sources:
- Mifflin MD et al., 1990 (Am J Clin Nutr). Resting energy expenditure equation.
- ~500 kcal/day deficit ≈ 0.5 kg/week loss. NIH NHLBI weight management.
- U.S. Dietary Guidelines. Official dietary reference recommendations.