CaloSign inCalorie calculator
How many calories should you eat a day? Enter your details to see your maintenance calories, your resting burn and a daily target for your goal - worked out the same way as in the CaloDaily app.
1370 kcal at rest x 1.375 activity = 1884 kcal/day, -500 for your goal.
How your number is worked out
First your resting burn (BMR) comes from the Mifflin-St Jeor equation, using your sex, age, height and weight. That is multiplied by your activity level to get your maintenance calories (TDEE). Your goal then adds or takes away a fixed amount: 500 kcal a day less is about 0.5 kg (1 lb) of fat a week.
Under 18, weight loss is kept gentle (no more than 250 kcal a day below maintenance), and no target goes below 1,200 kcal for women or 1,500 kcal for men. Want to check your weight range first? Try the BMI calculator.
Common questions
How many calories should I eat a day to lose weight?
Start from your maintenance calories (TDEE) and eat about 500 kcal a day less to lose roughly 0.5 kg (1 lb) a week. CaloDaily never suggests going below 1,200 kcal for women or 1,500 kcal for men, whatever the arithmetic says.
What is the difference between BMR and TDEE?
BMR (basal metabolic rate) is what your body burns at complete rest. TDEE (total daily energy expenditure) is BMR multiplied by how active you are - the calories you burn on a normal day, and what you would eat to stay the same weight.
Which formula does this calculator use?
Mifflin-St Jeor, the equation most dietitians use today: 10 x weight in kg + 6.25 x height in cm - 5 x age, plus 5 for men or minus 161 for women. That is then multiplied by an activity factor from 1.2 to 1.9.
How much protein do I need?
The calculator suggests 1.6 g of protein per kg of body weight, which helps keep muscle while losing fat. Fat is set at 30% of calories and carbohydrate makes up the rest.
How accurate is it?
Any formula is an estimate for an average person - yours may be 10% higher or lower. Track your food and weight for two or three weeks and adjust: if your weight trend is not moving the way you want, change the target by 100-200 kcal.
Hit your number every day
CaloDaily shows what is left to eat and to move, plans meals from your own pantry and builds workouts that fit you. No wearable needed, no ads.
