Calorie Calculator — Daily Calories to Lose, Keep or Gain Weight
Get a daily calorie target for your goal. The calculator estimates your maintenance calories, then shows targets for gradual weight loss or gain.
Updated
For general information only — not medical advice. Consult a doctor or registered dietitian before making health decisions.
Formula
Maintenance = BMR × Activity multiplier
Weight loss ≈ Maintenance − 250 to 500 kcal
Weight gain ≈ Maintenance + 250 to 500 kcal
A daily deficit of about 500 kcal is commonly associated with losing roughly 0.5 kg per week, though real results vary.
Examples
Woman, 28, 68 kg, 5 ft 4 in, lightly active
About 1,918 calories/day to maintain your weight
Man, 40, 90 kg, 5 ft 10 in, sedentary
About 2,180 calories/day to maintain your weight
Reference table
| Activity level | Multiplier |
|---|---|
| Sedentary (little or no exercise) | 1.2 |
| Lightly active (1–3 days/week) | 1.375 |
| Moderately active (3–5 days/week) | 1.55 |
| Very active (6–7 days/week) | 1.725 |
| Extra active (physical job + training) | 1.9 |
Important information
- Traditional Pakistani meals can be calorie-dense (ghee, fried snacks, sweets, sugary tea) — tracking for a week often reveals easy wins.
- These results are general estimates for healthy adults and are not medical advice. Children, pregnant or breastfeeding women, athletes and people with medical conditions should seek professional guidance.
Frequently asked questions
How many calories should I eat to lose weight?
Around 250–500 calories below your maintenance level per day, without going below about 1,200 (women) or 1,500 (men) unless supervised.
How many calories are in a cup of chai?
A typical cup of doodh-patti with sugar is roughly 80–150 calories depending on milk and sugar.
Why have I stopped losing weight?
As you lose weight, your maintenance calories fall. Recalculate with your new weight every few kilos.
Are calorie needs different for men and women?
Yes. Men usually have more muscle mass and a higher BMR, so the calculator uses a different equation for each sex.
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