How many calories should I eat to lose weight?
Calorie needs depend on age, body size and activity. Our calculator gives adults a starting estimate. It cannot determine your individual medical or nutritional needs.
Start with an estimate
Eating fewer calories than you use can lead to weight loss. A calculator estimates energy needs from a few details, so its result is a starting point rather than a guaranteed target or outcome.
Compare portions carefully
Check the stated serving weight when comparing food entries. A roti or katori can differ in size, and recipes vary. The website food figures are draft estimates awaiting source verification.
When keeping a food log, include drinks, sides and cooking ingredients. Packaged-food labels can provide information for the product you actually use.
Getting individual advice
A sample plan cannot account for medical conditions, medicines or your full food needs. Ask a qualified doctor or dietitian for advice if you need an individual plan.
The foods in this guide
Get a sample week of meals
Estimate your daily calories and download a free prepared PDF for your goal and calorie range.