Calorie Calculator
See how many calories your body needs to maintain, and a safe range for steady weight loss. Set your details below to see it instantly. It is a starting point, not a prescription, and a doctor builds the real plan around it.
Set your details to see your daily calorie needs. A doctor builds the full plan around it.
Your BMR is 1339 kcal — what your body burns at complete rest, before any activity.
Your weight-loss zone
A broad estimate for gradual, steady weight loss, roughly 0.25-0.5kg a week. Not a target to hit exactly, a doctor adjusts it to your health, medicines and goals.
Your next step 👇
It's not just about the number
Calories are a useful estimate, not the whole picture. Two people eating the same number of calories can have very different results depending on protein intake, sleep, stress and insulin resistance, which is why the same "eat less" advice does not work the same for everyone.
What you eat, not just how much
Protein and fibre keep you full for the same calories. Our piece on why you're always hungry covers this in detail.
Muscle changes your baseline
More muscle raises your BMR, so it's worth protecting. See exercise on GLP-1 for what actually helps.
A deficit that's too aggressive backfires
Very low intake raises hunger hormones and costs muscle. Steady, doctor-guided plans tend to outlast crash diets.
Common questions
How is this calculated?
We use the Mifflin-St Jeor equation to estimate your BMR (the calories your body burns at rest), then multiply it by your activity level to get your maintenance calories (TDEE). It is the equation most dietitians default to.
Is a calorie deficit safe?
A mild, steady deficit (roughly 250-500kcal a day below maintenance) is generally considered safe for most adults. Going much lower, or restricting very hard, tends to backfire: it raises hunger hormones and costs muscle. A doctor can tell you what's right for your body.
Why does the calculator show a range instead of one number?
Weight loss isn't one exact number; it's a zone. The faster end is a bigger deficit, the steadier end is gentler and easier to sustain. Most people do better starting nearer the steadier end.
Does this account for medicines like GLP-1?
No, this is a general estimate for someone not on appetite-affecting medicine. If you are on or considering a GLP-1 medicine, your calorie and protein needs are best set by a doctor, since appetite and intake change substantially.
Should I count calories forever?
Not necessarily. For many people, calorie awareness is most useful early on, to build a feel for portions, before habits like protein-first meals and steadier blood sugar take over. A doctor or dietitian can help you figure out what to focus on next.
Ready to start?
Book a private consult with a licensed doctor, or talk to our care team first. No pressure either way.