Target calorie numbers for maintaining, losing, or gaining body mass.
Calculator Parameters
Enter details and click calculate to view the results instantly.
Calculation Examples
Scenario Inputs
Output Result
weight : 70, height : 175, age : 28, gender : male , activity : 1.375
Maintenance: ~ 2,260 Cal, Lose Weight: ~ 1,760 Cal
About Daily Calorie Needs Calculator
Daily Calorie Targets for Weight Goals. Target calorie numbers for maintaining, losing, or gaining body mass. Starlightopia provides this tool completely free and online, optimized for instant, accurate computations.
How It's Calculated
How often should I recalculate my calorie needs?
It is helpful to adjust your calorie targets after every 5 to 10 pounds of weight change to keep up with your changing metabolism.
Technical Specifications
CategoryHealth
Target ValueDaily Target Goals
Inputs Required (5)
Weight (kg) (number)
Height (cm) (number)
Age (Years) (number)
Gender (select)
Activity Rate (select)
Frequently Asked Questions
How many calories should I cut each day to lose weight safely?
Cutting 500 calories a day creates a safe deficit for losing about one pound per week without dropping below healthy energy levels.
What is a weight gain calorie surplus?
A calorie surplus means eating 300 to 500 calories above your maintenance level to support healthy weight or muscle gain.
What is starvation mode?
Starvation mode is a popular term for adaptive thermogenesis, a natural metabolic slowdown that occurs when calories are restricted too heavily for too long.
How often should I recalculate my calorie needs?
It is helpful to adjust your calorie targets after every 5 to 10 pounds of weight change to keep up with your changing metabolism.
Can I lose weight without tracking calories?
Yes, focusing on whole foods, fiber, and protein can create a natural calorie deficit without formal tracking.