Daily calorie calculator
To lose about 0.5 kg a week: 1,453 kcal
To gain slowly: 2,253 kcal
Resting needs (BMR): 1,420 kcal.
How it works
We estimate your resting energy use with the Mifflin–St Jeor equation, then multiply it by your activity level to get the calories you burn in a typical day (your maintenance).
Losing or gaining
A gap of about 500 kcal a day below maintenance leads to slow, steady loss of around half a kilo a week. To gain, a small surplus of about 300 kcal a day is gentler on your body than a big one.
This is general nutrition information, not medical advice. Numbers are estimates that vary by recipe and portion. If you are managing a health condition, talk to your doctor or a dietitian before changing your diet.
Questions people ask
How many calories should I eat to lose weight?
Roughly 500 kcal a day below your maintenance number. We don't suggest going below about 1,200 kcal (women) or 1,500 kcal (men) without medical support.
How accurate is a calorie calculator?
It's a starting estimate. Track your weight for 2 to 3 weeks and adjust by 100 to 200 kcal if it's moving faster or slower than you want.
What is TDEE?
Total daily energy expenditure: the calories you burn in a day, including rest, digestion and movement. It's the same as your maintenance calories.
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- Daily water intake calculatorEstimate how much water you need each day for your weight, activity and Ghana's heat.
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