Calorie Calculator
Estimate your maintenance calories and see deficit options to reach your target weight — warm guidance, no shame.
Common questions
What are maintenance calories?
Maintenance calories are how much you eat to stay at your current weight — also called TDEE. Eat below that to lose, above to gain.
How many calories should I eat to lose weight?
Most people start with a deficit of 250–500 kcal per day below maintenance, aiming for 0.25–0.5 kg per week. Never go below 1,200 kcal (women) or 1,500 kcal (men) without medical supervision.
Try next
Maintenance calories
Find how many calories you need to maintain your current weight.
Open →Macro calculator
Break your daily calories into protein, carbs, and fat grams.
Open →Food calorie calculator
Look up calories and macros in everyday foods and Gingerly recipes.
Open →BMI calculator
Calculate body mass index from your height and weight.
Open →Disclaimer
This calculator provides general estimates — not medical advice. If you are pregnant, under 18, or managing a health condition, speak with your doctor before changing your diet or exercise. Minimum intakes apply; never eat below 1,200 kcal (women) or 1,500 kcal (men) without medical supervision.