Calorie Calculator
Calculate your daily calorie needs for weight maintenance, loss, or gain
Ages 15-80
cm
kg
Calorie Calculator Results
Your personalized daily calorie needs calculation
Your Daily Calorie Needs
Based on Mifflin-St Jeor Equation
Basal Metabolic Rate (BMR):
0 calories/day
Maintenance Calories:
0 calories/day
Your Goal Calories:
0 calories/day
Weekly Weight Change:
0 kg/week
Daily Calorie Estimates
| Weight Goal | Calories/Day | Weekly Change |
|---|---|---|
| Maintain weight | 2,425 calories/day | 0 kg/week |
| Mild weight loss | 2,175 calories/day | 0.25 kg/week |
| Weight loss | 1,925 calories/day | 0.5 kg/week |
| Extreme weight loss | 1,425 calories/day | 1 kg/week |
Important: It’s generally not advisable to lose more than 1 kg per week as
it can have negative health effects and lead to muscle loss. Please consult with a doctor
when losing 1 kg or more per week.
Zigzag Calorie Cycling
Zigzag calorie cycling can help prevent metabolic adaptation and improve weight loss results. Here are two sample schedules:
| Schedule 1 (Weight Loss) | |
|---|---|
| Monday | 1,725 calories |
| Tuesday | 1,725 calories |
| Wednesday | 1,725 calories |
| Thursday | 1,725 calories |
| Friday | 1,725 calories |
| Saturday | 2,425 calories |
| Sunday | 2,425 calories |
| Schedule 2 (Weight Loss) | |
|---|---|
| Monday | 1,783 calories |
| Tuesday | 2,067 calories |
| Wednesday | 2,350 calories |
| Thursday | 2,208 calories |
| Friday | 1,925 calories |
| Saturday | 1,642 calories |
| Sunday | 1,500 calories |
Impact of Activity Level on Weight Loss
| Activity Level | Weight Loss Rate |
|---|---|
| Daily exercise, or intense exercise 3-4 times per week | 0.2 kg/week |
| Intense exercise 6-7 times per week | 0.6 kg/week |
| Very intense exercise daily, or a highly physical job | 1.1 kg/week |
Enter your information and click calculate to see your calorie needs here