Calorie Counter

The average adult needs 2,000-2,500 calories per day. Women typically need 1,600-2,400 calories, men need 2,000-3,000 calories. Your exact needs depend on age, weight, height, activity level, and goals (weight loss, maintenance, or gain). Use our BMR calculator for personalized results.

To lose 0.5 kg per week, create a 500 calorie daily deficit (eat 500 less or burn 500 more). To lose 1 kg per week, aim for 1,000 calorie deficit. Never eat below 1,200 calories (women) or 1,500 calories (men) without medical supervision. Slow and steady weight loss is more sustainable.

Use a food scale for accuracy. Measure portions, don't guess. Track everything including oils, sauces, and drinks. Use our food database or nutrition labels. Consistency matters more than perfection. Track for at least a week to see patterns.

Calories and kilojoules both measure energy. 1 calorie = 4.184 kilojoules (kJ). Most countries use kilojoules, but the US uses calories. Our calculator converts between both. 2,000 calories = approximately 8,368 kJ.

For weight loss, a calorie is a calorie. But for health and satiety, 500 calories from chicken and vegetables is better than 500 calories from cookies. Protein and fiber keep you fuller longer, helping you eat less overall. Focus on nutrient-dense foods.

Maintenance calories = BMR × Activity Factor. Activity factors: Sedentary (1.2), Light (1.375), Moderate (1.55), Active (1.725), Very Active (1.9). Use our calculator to find your exact maintenance calories based on your lifestyle.