Calorie Control: Balance for Your Goals
Understanding how many calories your body needs each day is essential for anyone looking to maintain, lose, or gain weight in a healthy way.
Our body uses energy (calories) to perform all basic functions such as breathing, regulating temperature, keeping organs functioning, and supporting physical activity. The ideal amount of calories varies from person to person, depending on factors such as age, biological sex, height, weight, and weekly physical activity level.
In general:
-
If you consume more calories than you burn, you tend to gain weight;
-
If you consume fewer calories than you burn, you tend to lose weight;
-
If you consume about the same amount as you burn, you maintain your current weight.
But it’s important to remember: it’s not just about numbers. The quality of the calories consumed makes all the difference. A balanced diet should consider the proper distribution of macronutrients (proteins, carbohydrates, and healthy fats) and micronutrients (vitamins and minerals). Hitting your daily calorie target with ultra-processed, nutrient-poor foods won’t help — it can harm your health even if your weight seems “under control.”
Use the calculator below to estimate your ideal daily calorie intake based on your personal characteristics and routine. And whenever possible, seek guidance from a nutritionist to further personalize your meal plan.
Calculate your calories now to reach your goal
Daily Calorie Calculator
⚖️ Need help to convert your weight in pounds to kilograms to add to the calculator?
This calculator uses kilograms (kg), which is the international metric unit for weight. If you’re more familiar with pounds (lbs), use this quick converter below to input your weight correctly.
Pounds to Kilograms Converter
🌎 Need help converting feet to centimeters?
In the United States, height is commonly measured in feet and inches, while this calculator uses centimeters (cm), which is part of the international metric system. If you’re unsure how to convert, use the tool below. Simply enter the height in feet and inches, and it will show you the equivalent in centimeters.
