Calories and Weight Loss: How It Really Works
The science of energy balance made simple — how many calories you burn, how a calorie deficit drives weight loss, why plateaus happen, and how to set a safe, sustainable target.
Calorie Calculator
Verified formula Updated Jun 2026 Private — runs on your device
Verified formula
Private
Calories to maintain weight
2,556 kcal/day
- Mild weight loss (~0.25 kg/wk)
- 2,306 kcal/day
- Weight loss (~0.5 kg/wk)
- 2,056 kcal/day
- Weight gain (~0.5 kg/wk)
- 3,056 kcal/day
For general information only — not financial, tax, legal or medical advice. Verify before you rely on it.
How to use the Calorie Calculator
The Calorie Calculator works out your calories to maintain weight, along with 3 related figures in an instant. Enter gender, age and weight and the result updates as you type — it is free, needs no sign-up, and runs entirely in your browser so your figures stay private.
- Enter the gender.
- Enter the age.
- Enter the weight.
- Enter the height.
- Choose the activity level.
- Read off your calories to maintain weight, together with mild weight loss (~0.25 kg/wk), weight loss (~0.5 kg/wk) and weight gain (~0.5 kg/wk) — the calculator updates automatically, with no button to press.
Worked example
For example, with gender of 1, age of 30 years, weight of 70 kg and height of 175 cm and the other inputs, the calories to maintain weight is 2,556 kcal/day.
| Gender | 1 |
|---|---|
| Age | 30 years |
| Weight | 70 kg |
| Height | 175 cm |
| Activity level | Moderately active (3–5 days/week) |
| Calories to maintain weight | 2,556 kcal/day |
|---|---|
| Mild weight loss (~0.25 kg/wk) | 2,306 kcal/day |
| Weight loss (~0.5 kg/wk) | 2,056 kcal/day |
| Weight gain (~0.5 kg/wk) | 3,056 kcal/day |
Results are estimates for educational use, not professional advice.
Key terms explained
- Calorie
- A unit of energy from food; daily needs depend on weight, activity and goals.
Frequently asked questions
Your maintenance calories equal your BMR (resting burn) multiplied by an activity factor. This calculator shows that figure plus targets for mild loss, loss and gain.
Eat fewer calories than you burn. A deficit of about 500 kcal a day roughly equals 0.5 kg of fat loss per week. Avoid very aggressive deficits, which are hard to sustain.
It scales your resting calorie burn up to account for daily movement and exercise — from 1.2 for sedentary to 1.9 for very physically active people.
No. They are estimates from population formulas. Track your weight over a few weeks and adjust your intake up or down based on the real trend.
Enter the gender. Enter the age. Enter the weight. Enter the height. Choose the activity level. Read off your calories to maintain weight, together with mild weight loss (~0.25 kg/wk), weight loss (~0.5 kg/wk) and weight gain (~0.5 kg/wk) — the calculator updates automatically, with no button to press.
Related guides
Calorie Table: Calories to maintain weight by Age
Reference table of calories to maintain weight for Calorie across a range of age values — exact, engine-computed figures you can read off at a glance.
How to Calculate Calorie: Formula, Steps & Examples
Learn how to calculate Calorie — the formula explained step by step, with worked examples and a free calculator to check your answer.
Macros and Protein: Nutrition Beyond Calories
Calories decide your weight, but macros decide how you feel and perform — a clear guide to protein, carbs, fat, fiber and hydration, how much of each to eat, and how to hit your targets.