Get a quick daily calorie number to lose, maintain, or gain weight — enter your stats and activity level below.
This calorie calculator gives you a fast, straightforward number: how many calories to eat each day to lose, maintain, or gain weight. Enter your age, gender, height, weight, and activity level, and the result appears instantly in your browser — no sign-up, no tracking apps, no extra steps.
Behind the scenes, this tool runs the Mifflin-St Jeor equation — one of the most widely used calorie formulas among dietitians — then applies an activity multiplier based on how often you move or exercise. The result is your maintenance number, with a lose and gain target built in automatically so you don't have to do the subtraction yourself.
| Goal | Daily calorie adjustment |
|---|---|
| Lose weight (~0.5 kg/week) | Maintenance − 500 kcal |
| Maintain current weight | Maintenance calories |
| Gain weight (~0.5 kg/week) | Maintenance + 500 kcal |
The daily total from this calculator works best as a target to plan meals around rather than a number to hit exactly every single day. Many people find it easier to think in terms of a weekly average — eating a little more on a high-activity day and a little less on a rest day, as long as the week balances out close to the goal. Pairing this number with a simple food tracking app makes it much easier to stay consistent without obsessing over every meal.
Sedentary means little to no exercise; lightly active is light exercise 1–3 days a week; moderately active is moderate exercise 3–5 days a week; very active is hard exercise 6–7 days a week; and extra active covers very hard daily training or a physically demanding job. Picking the closest match gives a more accurate calorie estimate — when in doubt, it's usually more accurate to pick the lower option, since people tend to overestimate their own activity level.
How many calories do I need per day? It depends on your age, gender, height, weight, and activity level. This calculator gives you a quick maintenance number, then adjusts it for weight loss or weight gain goals.
How many calories should I eat to lose weight? A common approach is eating around 500 calories below your maintenance level, which typically results in about 0.5 kg (1 lb) of weight loss per week.
What's the difference between this and the BMR Calculator? This tool is built for a fast daily number to plan meals around. The BMR Calculator on Cozyleaf goes deeper — it separates resting metabolism from activity burn and adds a full protein, carb, and fat breakdown for your goal.
Should I eat the same number of calories every day? Not necessarily. Many people eat slightly more on high-activity days and slightly less on rest days, as long as the weekly average lines up with their goal.
Is this calorie calculator free? Yes, it is completely free with no sign-up required, and runs instantly in your browser.
Does this store or upload my data? No — the calculation runs entirely in your browser. Nothing is sent to any server.
Disclaimer: This tool provides a general estimate only and is not a substitute for professional medical or nutritional advice. Always consult a qualified healthcare provider or registered dietitian before starting a new diet or weight management plan.