Looking for a daily calorie intake calculator to lose weight? This free tool gives you maintain, lose or gain weight calories per day by activity level. Just enter your numbers and press Calculate — results are instant.
Your daily calorie need starts from your BMR — what you burn at rest — multiplied by how active you are, which gives your maintenance calories (TDEE). To lose weight you eat a little less than that; to gain, a little more. As a rough guide, eating about 500 fewer calories a day leads to around 0.5 kg of weight loss a week. The calculator shows maintenance, two weight-loss levels and two weight-gain levels so you can pick a target that fits your goal.
Example: Male · Age 30 · Height 175 cm · Weight 75 kg · Moderate exercise 3–5× per week (×1.55)
Maintain Weight: 2,633 cal/day
Eating about 500 fewer calories a day than you burn adds up to roughly 3,500 fewer a week, which is often quoted as about 0.5 kg of weight loss a week. It is a rough guide — real bodies adapt, so loss often slows over time.
They are estimates. Your real burn depends on your exact body composition, how you move, and even the weather. Use the number as a starting point, track your weight for a few weeks, and adjust up or down by 100 to 200 calories.
That is normal. As you get lighter your body burns fewer calories, so the same intake that once created a deficit may now just maintain you. Recalculate with your new weight, or add a little more activity.
Very low intakes can leave you short of nutrients and energy. A common floor often mentioned is around 1,200 calories a day for women and 1,500 for men, and anything below that should only be done with professional guidance.