How to use this calculator
Fill in your age, sex, height, weight, and activity level.
Click calculate to see your daily calorie needs. This is the number of calories you would need to eat most days to keep your weight about the same.
To lose weight, aim for 300 to 500 fewer calories than that number most days.
A smaller cut will feel easier to live with. A larger cut might move the scale faster at first, but it is harder to stick with and can make you feel tired and hungry all the time.
Give any change at least 2 to 3 weeks before you judge it. Your weight can bounce up and down from water, salt, and digestion. What matters is the trend over time, not one single weigh in.
If you have health issues, take medication, or have a history of eating disorders, check with your doctor before making big changes. A simple talk with a professional can save you a lot of stress and help you avoid problems.
What to do with your calorie number
Once you know your calorie target, the next step is choosing meals that keep you full, protect your muscle, and fit your real life. The goal is not a perfect plan. The goal is a plan you can follow most days, even when life is busy.
Start by asking three simple questions:
- How many times per day do I like to eat?
- When am I usually the hungriest?
- Which meals are easiest for me to control?
If breakfasts are easy for you, put a simple “go to” breakfast on repeat.
If dinner with family is harder to control, keep lunch and snacks a bit lighter so you have more room at night.
Try to build each meal around:
- A good source of protein (chicken, fish, eggs, Greek yogurt, beans, tofu)
- Some fiber from fruits, vegetables, or whole grains
- A small amount of healthy fat (olive oil, avocado, nuts, seeds)
Protein and fiber help you feel full on fewer calories. This makes your calorie target feel like enough food instead of a strict diet.
Simple ways to stay close to your target
You do not need to track every bite forever. You can start with simple habits that keep you close to your calorie range:
- Use a smaller plate for most meals.
- Fill half your plate with vegetables when you can.
- Keep high calorie snacks out of sight or out of the house.
- Drink water or unsweetened drinks between meals.
- Eat slowly and give yourself a few minutes before going back for seconds.
If you like tracking, you can use an app for a couple of weeks to learn about your usual meals. Then you can switch to “eyeballing” portions once you have a feel for what fits your calorie number.
🔑 Not sure how much you should eat to lose weight without feeling starved? Use the calorie calculator below to see your daily target based on your age, height, weight, and activity level.
How to use this calculator(Quick Recap)
- Fill in your age, sex, height, weight, and activity level.
- Click calculate to see your daily calorie needs.
- To lose weight, aim for 300–500 fewer calories than that number most days.
- Give any change at least 2–3 weeks before you judge it.
- If you have health issues or take medication, check with your doctor before making big changes.
Once you know your calorie target, the next step is choosing meals that keep you full, protect your muscle, and fit your real life.
In the next section, you will see simple ways to build those meals without tracking every bite.