Calorie Calculator
Get your daily calorie target based on your metabolism and activity level. We calculate maintenance, then show deficits for typical weight-loss rates.
Daily maintenance
2039 kcal/day
Mild loss (~0.5 lb/wk): 1789 kcal
Loss (~1 lb/wk): 1539 kcal
Aggressive (~2 lb/wk): 1039 kcal
Mild gain: 2289 kcal
Don't drop below ~1,200 kcal (women) or ~1,500 kcal (men) without clinical supervision. GLP-1 medications change these numbers — coordinate with your prescriber.