Daily Calorie Needs Estimator
Estimate daily calories to maintain weight and for moderate weight loss or gain, with safety flags for very low intakes.
Your inputs
Results
Calories to maintain your weight
2,556 kcal/day
- For about 0.5 kg/week loss
- 2,006 kcal/day
- For about 0.25 kg/week gain
- 2,831 kcal/day
≈Estimate based on the stated model and assumptions
Notes for this result
- This is a population-level estimate for adults, not a diagnosis. Discuss health decisions with a qualified professional.
- Uses the common approximation that 1 kg of body weight change ≈ 7,700 kcal. Real-world change slows over time as the body adapts. Losing more than about 1 % of body weight per week is generally not advised without medical supervision.
| Goal | kcal/day | Note |
|---|---|---|
| Gain about 0.5 kg (1.1 lb) per week | 3,106 | |
| Gain about 0.25 kg (0.55 lb) per week | 2,831 | |
| Maintain weight | 2,556 | |
| Lose about 0.25 kg (0.55 lb) per week | 2,281 | |
| Lose about 0.5 kg (1.1 lb) per week | 2,006 |
Inputs are never added to links for financial, salary or health calculators.
What this calculator does
This tool gives a range of calorie targets around your estimated maintenance level, using gentle, commonly recommended rates of change.
Formula and method
Worked example
Calculated by this tool with its default inputs:
Inputs
- Units: Metric (kg, cm)
- Sex (used by the formula): Male
- Age: 30 years
- Weight: 70 kg
- Height: 175 cm
- Activity level: Moderately active (3–5 days/week)
Results
- Calories to maintain your weight: 2,556 kcal/day
- For about 0.5 kg/week loss: 2,006 kcal/day
- For about 0.25 kg/week gain: 2,831 kcal/day
How to read the results
Targets below a commonly cited minimum (about 1,200 kcal for women and 1,500 kcal for men) are flagged; very-low-calorie diets need medical supervision.
Assumptions and limitations
- The 7,700 kcal per kg figure is an approximation; real weight change slows as the body adapts.
- Not appropriate during pregnancy, breastfeeding, for minors, or with eating-disorder history.
- An estimate for healthy adults, not a diagnosis or medical advice. Consult a qualified health professional about your personal situation.
Health results are general estimates for adults and do not replace medical advice, diagnosis or treatment. Speak to a qualified health professional about your personal situation, especially during pregnancy or if you have a medical condition.
Questions
How fast should I lose weight?
Many health services suggest around 0.5–1 kg (1–2 lb) per week at most for adults.
Methodology and verification
- Result type
- Estimate based on the stated model and assumptions
- Formula version
- 1.0
- Automated verification
- 2 reference and validation test cases, checked against independently computed values. The site cannot be built if any of them fail.
- Editorial review
- Awaiting human editorial review. The explanation was drafted with AI assistance; the formula and examples are verified by the automated tests above.
Privacy
Everything you enter is calculated in this browser and is not sent to Numerith or anyone else. Because this calculator can involve personal financial or health details, your inputs are never added to share links or saved to history. Privacy policy