The Calorie Calculator estimates the number of daily calories needed to maintain, lose, or gain weight, considering age, sex, height, weight, and activity level.
Results show daily calorie estimates to help you reach your weight goals.
| Maintain weight | --- Calories/day |
| Mild weight loss (0.25 kg/week) | --- Calories/day |
| Weight loss (0.5 kg/week) | --- Calories/day |
| Extreme weight loss (1 kg/week) | --- Calories/day |
Zigzag calorie cycling alternates between high and low calorie intake days. This can help overcome weight loss plateaus and keep metabolism active.
| Day | Mild loss | Normal loss |
|---|
| Day | Mild loss | Normal loss |
|---|
Increasing physical activity is an effective way to lose weight. The table estimates weight loss based on activity, assuming a maintenance caloric intake of --- Calories/day.
| Additional Activity Level | Estimated weight loss/week |
|---|---|
| Daily exercise or intense 3-4 t./week | 0.2 kg |
| Intense exercise 6-7 t./week | 0.6 kg |
| Very intense daily exercise or physical work | 1.1 kg |