Calorie Calculator.

Daily calorie needs are based on your age, gender, height, weight, and activity level. The most common method is to calculate your Basal Metabolic Rate (BMR) with the Mifflin-St Jeor formula, then multiply it by an activity factor. The Calculator Proof calorie calculator does this for you — enter your details and it returns your maintenance calories plus weight-loss and weight-gain targets.

Roughly 7,700 calories equals about 1 kg of body weight. In practice, a daily deficit of about 500 calories generally leads to losing about 0.5 kg per week, while a deficit of about 1,000 calories per day leads to about 1 kg per week. Individual results vary with body composition and metabolism.

1,200 calories is a very low daily intake — a minimum threshold used only in supervised, short-term weight-loss plans. For most adults it does not meet nutritional needs and can slow your metabolism. Use a calorie calculator to find a target based on your own metrics, and talk to a doctor or dietitian before starting a very low-calorie diet.

There is no single number — it depends on your age, gender, height, weight, and activity. As a rough guide, most adult women need about 1,800–2,200 calories a day to maintain weight, and most adult men about 2,200–3,000. For a personal number, use the Calculator Proof calorie calculator, which estimates your maintenance calories and your weight-loss or weight-gain targets.