Calorie calculator
Work out your daily calorie needs and how much you can eat to reach your target weight. The calculator uses the Mifflin–St Jeor equation.
This calorie calculator shows how much energy your body uses in a day and how large a calorie deficit you need to lose weight. The result is based on your basal metabolic rate together with everyday activity and exercise: the more you move, the higher your daily energy needs. Enter your age, height, current weight and target weight to see your own calorie needs and an estimate of how long reaching your goal takes at the pace you choose. Weight management works best with a moderate deficit, enough protein and sleep — and medical support when you need it.
Your basal metabolic rate is about 1,552 kcal a day. With an activity factor of 1.375 your total expenditure is 2,133 kcal, so at the selected pace you eat 1,583 kcal a day.
You would reach 75 kg in about 20 weeks (about 4.6 months) if the pace holds.
This calculator gives an estimate and does not replace an assessment by a healthcare professional. It is not suitable during pregnancy, for under-18s or for people with an eating disorder.
Want a doctor's view on your target?
Our EU-licensed doctors review your health history, assess a suitable pace and go through the treatment options with you. The consultation happens in chat, with no queueing.
Calorie needs and weight loss
The calculator first works out your basal metabolic rate with the Mifflin–St Jeor equation, using weight, height, age and sex. That figure is multiplied by an activity factor to give total daily expenditure. Target calories are then this figure minus the deficit matching your chosen pace.
Calorie needs are a starting point, not the whole picture
Daily calorie needs vary a great deal with age, sex, body composition and how much you move, so the figure the calculator gives is always an estimate. Use it as a baseline: hold that intake for two to three weeks, follow how your weight develops and then adjust up or down. If the weight does not move, the real deficit is smaller than the calculation suggests — most often because portions are underestimated.
Weight loss holds over the long term when the deficit stays moderate and the diet stays varied enough to live with. If weight management does not progress with lifestyle changes, or you have underlying conditions or regular medication, it is worth talking to a doctor. In a Dokport online weight management consultation a doctor reviews your situation, a suitable pace and the treatment options available — all in chat, with no separate visit.
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