How many calories do you need?
Your daily calorie needs depend on your age, sex, size and activity level. We use the Mifflin-St Jeor equation — the most accurate formula for most people — to estimate your maintenance calories, then adjust for weight goals.
Losing or gaining weight
- A deficit of ~500 calories/day ≈ losing about 0.5 kg (1 lb) per week.
- A surplus of ~500 calories/day ≈ gaining about 0.5 kg (1 lb) per week.
- Don't drop below your BMR for long — it's unsustainable and unhealthy.
Frequently asked questions
Is this exact?
It's a well-validated estimate. Real needs vary, so adjust based on your results over 2-3 weeks.
Should I eat back exercise calories?
Activity is already included via your activity level, so you usually shouldn't add them again.