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Daily Calorie Calculator

Find out how many calories you need each day to lose, maintain, or gain weight — based on your body, activity level, and goal.

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Age 30 years

Gender

Weight 70 kg

Height 170 cm

Activity level

Goal

Fill in your details and tap Calculate to get your daily calorie target and macros.

This tool provides general informational estimates only and is not medical advice, diagnosis, or treatment. Results use population-average formulas and may not fit your individual situation. Always consult a qualified healthcare professional before making health, diet, or medical decisions.

Get personalized plans in the SmartEat app

These calculators give you a starting point. SmartEat turns the numbers into AI-personalized meal plans, food tracking, and guidance backed by certified nutrition expertise.

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How many calories do I need?

Your daily calorie needs depend on your maintenance calories — the energy you burn in a day — which this tool estimates from the Mifflin–St Jeor BMR equation multiplied by your activity level.

Calories for your goal

Lose weight: about 500 kcal below maintenance, roughly 0.5 kg (1 lb) per week.
Maintain weight: eat around your maintenance calories.
Gain weight: about 300–500 kcal above maintenance for steady, lean gains.

These are starting estimates. Real needs vary with metabolism, body composition, sleep, and health conditions.

Frequently asked questions

How many calories should I eat to lose weight?

A common, sustainable approach is eating about 500 calories below your maintenance level, which leads to roughly 0.5 kg (1 lb) of weight loss per week. Avoid extreme deficits without professional supervision.

How accurate is this calorie calculator?

It uses the well-validated Mifflin–St Jeor equation, but all calorie formulas are estimates. Track your results over 2–3 weeks and adjust, or get a personalized plan in the SmartEat app.

Should I eat the same calories every day?

Daily needs vary with activity. Many people aim for a weekly average rather than hitting an exact number every single day.

Sources & methodology

Formulas and reference ranges used by this calculator come from peer-reviewed and official public-health sources:

Mifflin MD, St Jeor ST, et al. "A new predictive equation for resting energy expenditure in healthy individuals." American Journal of Clinical Nutrition, 1990.
Energy balance and ~7,700 kcal ≈ 1 kg of body weight; a ~500 kcal/day deficit ≈ 0.5 kg/week, per general dietetic guidance.
U.S. Dietary Guidelines — estimated calorie needs by age, sex and activity: dietaryguidelines.gov.

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