Calculate Daily Calorie Intake

How do I know how many calories I need?

Not sure which goal is right for you? Then start with the calculation. This is theoretically the starting point at which you will maintain your current weight. It's roughly equal to your total daily energy expenditure, which is the number of calories you burn each day. But remember that this is just an estimate! Many of us eat too much or too little every day and just trying to maintain your weight for a few weeks can open our eyes and get us on the right track.

That's also why many nutritionists say before you even think about going below calorie needs - into what's called a calorie deficit - you should spend some time just tracking how you're eating now, and then see how it feels to keep eating when you do the math.

But let's say you're definitely ready to lose a few extra pounds. Then by all means select "Lose Weight". This will give you a target value that is usually 200-300 calories below the maintenance value. That may not sound like a huge deficit, but it can be enough! And more than that is usually not recommended, otherwise it can lead to the well-known yo-yo effect.

Now, it is commonly believed that the calories equivalent to 250g of fat is 3,500 calories. Therefore, a reduction of 500 calories daily should predictably equal a weekly loss of 500g. Many people will push the limits even further and reduce their calories by 1,000kcal or more.

However, this calculation doesn't always match reality. Losing too much weight too quickly can lead to weight loss in the short term, but without enough fuel, you could feel terrible and see your results stall. It can also negatively affect the body in other ways, such as loss of energy or even sleep disturbances. It can also lead to poor quality workouts or not having the energy to work out at all.

These drastic caloric changes can lead to even more drastic metabolic changes, or what is called the "yo-yo effect." And paradoxically, such starvation can often lead to weight gain in the long run.

Why count calories at all?

There are many people who have a healthy body without ever counting. But for many others, it is incredibly valuable.

What are the benefits of a calorie-based system? For one, it gives you an objective way to compare very different meals and make informed decisions about overall portion size. These can be some of the most difficult nutritional decisions to make.

It can also help you realize how a seemingly small indulgence can really add up.

More information

Always consult your healthcare provider to ensure that the information displayed on this page applies to your personal circumstances.