Calorie Calculator
See how many calories you need each day to maintain, lose or gain weight — based on your body and how active you are.
Your daily calorie need (also called TDEE — Total Daily Energy Expenditure) is your BMR multiplied by an activity factor. Eat around this number to hold your weight steady, a little below it to lose, and a little above to gain.
A deficit of roughly 500 calories a day leads to about half a kilo of fat loss per week — a safe, sustainable pace. Crash diets that cut far more usually backfire. These figures are never allowed to drop below 1,200 calories, which is a general safe floor for adults.
Frequently asked questions
How many calories should I eat to lose weight?
Aim for about 500 calories below your maintenance number for roughly half a kilo of loss per week. Losing faster than that usually means losing muscle and water, and it tends to come back.
Are these calorie numbers exact?
They are well-tested estimates, not exact measurements. Everyone's metabolism differs slightly. Use the number as a starting point, track your weight over 2–3 weeks, and adjust.
Do I need to count calories forever?
No. Counting for a few weeks builds awareness of portions. After that, most people maintain results with habits — protein at every meal, half a plate of vegetables and fixed carb portions.
Medical disclaimer: This is wellness guidance based on nutrition, yoga and naturopathy. It is not a substitute for professional medical advice, diagnosis or treatment.