How many calories do I need?
A free calorie calculator: your daily needs, a safe calorie deficit and your protein target in 30 seconds. No sign-up, no email, no surprises. Just the numbers.
Body mass index (BMI): 26.6 – slightly above the recommended range. BMI is only a rough guide: it can’t tell muscle from fat.
We never suggest eating less than 1,460 kcal a day – that’s your safe lower limit. A slower pace = less hunger and a better chance the weight stays off.
This is a rough estimate using the Mifflin–St Jeor equation, not medical advice.
How we calculate it
First we work out your basal metabolic rate – how much energy your body uses at rest. We use the Mifflin–St Jeor equation, which is considered one of the most accurate for adults:
- Women: 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
- Men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
Then we multiply the result by an activity factor:
| Activity | Example | Factor |
|---|---|---|
| Barely moving | Desk job, almost no exercise | 1.2 |
| A bit active | Walks, exercise 1–3 times a week | 1.375 |
| Moderately active | Exercise 3–5 times a week or a job on your feet | 1.55 |
| Very active | Exercise 6–7 times a week or physical work | 1.725 |
| Extremely active | Hard physical work plus training | 1.9 |
Why a calm pace works best
A kilogram of body fat holds about 7,700 kcal. Eating 300–550 kcal less than you need means losing roughly 0.3–0.5 kg a week. It looks slow, but this pace lets you eat filling meals, keep your muscles and – most importantly – not end up back where you started.
That's why the Dumpli calculator never suggests eating less than your basal metabolic rate, or less than 1,200 kcal for women or 1,500 kcal for men.
Moving helps – and you don't need a gym
Honestly: what you eat does the most for weight loss. But moving helps you keep the result, protects your muscles, and improves your sleep and mood. You can start small:
- a 10–15 minute walk after a meal;
- the stairs instead of the lift;
- getting off the bus one stop early;
- standing up every hour and moving for at least 2 minutes;
- 1–2 short strength workouts a week – even at home.
Read more
- How much protein do I need a day?
- Calorie deficit: what it is and how much you need
- How to count calories (and when you don't need to)
- The 1,200-calorie diet: who it suits and who it doesn't
- Our full method: formulas, limits and data sources
Who this calculator isn't for
If you're pregnant or breastfeeding, have diabetes, have had an eating disorder or are under 18, we don't show numbers – please talk to your doctor first. It's not red tape, it's care.
Frequently asked questions about calories
How many calories does a woman need a day?
Usually 1,800–2,400 kcal, depending on age, height, weight and how much she moves. The calculator at the top of this page gives a more precise number.
How many calories does a man need a day?
Usually 2,200–3,000 kcal. More for people who move a lot or do hard physical work.
How many calories should I eat to lose weight?
A safe calorie deficit is about 300–550 kcal a day less than you need to maintain your weight. That's roughly 0.3–0.5 kg a week. We don't recommend eating less than your basal metabolic rate, or less than 1,200 kcal (women) or 1,500 kcal (men).
What is a calorie deficit?
It's the difference between how much energy your body uses and how much it gets from food. When you get a little less, your body takes the missing energy from its stores, so your weight slowly goes down.
How much protein do I need a day?
When losing weight, 1.2–1.6 g of protein per kilogram of body weight is usually recommended. Protein helps you keep your muscles and stay full for longer.
Why don't you show a faster pace?
Because too big a deficit usually means hunger, tiredness and the weight coming back. We care more about the result lasting.