Healthy Table
Daily Calorie Calculator
Find out how many calories you need a day to maintain, lose or gain weight — and how much protein, fat and carbohydrate.
Your daily needs
1,840 kcal a day to maintain weight
- Lose
- 1,470
- Maintain
- 1,840
- Gain
- 2,030
We don’t suggest going below 1200 kcal for women or 1500 kcal for men without medical supervision, so the target stops at that floor.
Protein, fat and carbohydrates per day
Protein: 1.2 g per kg of body weight
- Resting energy, kcal
- 1,340
- With activity, kcal
- 1,840
- Body mass index
- 22.8 Healthy weight
- Water, l a day*
- 2.0
- Fibre, g a day
- 26
A GULIANI daily portion (36 g ≈ 2 tbsp, 232 kcal) is 13%. Protein, fat and carbs in a portion →
* From drinks and food together (EFSA).
The result is an estimate. If you are pregnant or breastfeeding, have a chronic condition or are under 18, check your needs with a doctor or dietitian. This is not medical advice.
Typical needs by age
Light activity, maintaining weight. Woman: 165 cm, 62 kg; man: 178 cm, 80 kg.
| Age | Female | Male |
|---|---|---|
| 20 years | 1,910 kcal | 2,500 kcal |
| 30 years | 1,840 kcal | 2,430 kcal |
| 40 years | 1,770 kcal | 2,360 kcal |
| 50 years | 1,710 kcal | 2,290 kcal |
| 60 years | 1,640 kcal | 2,220 kcal |
| 70 years | 1,570 kcal | 2,160 kcal |
How it is calculated
- Resting energy uses the Mifflin–St Jeor equation: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, plus 5 for men or minus 161 for women. This is what your body burns at complete rest.
- Daily needs: resting energy multiplied by an activity factor from 1.2 (sedentary) to 1.9 (very high).
- Goal: 20% less to lose weight, 10% more to gain. A moderate pace that is easy to sustain.
- Protein: 1.2 g/kg to maintain and 1.6 g/kg to lose or gain; above a BMI of 25 it is counted on the weight that matches BMI 25. Fat: 30% of energy; carbohydrates: the rest.
Questions
How many calories do women and men need a day?
A 30-year-old woman (165 cm, 62 kg) with light activity needs about 1,840 kcal a day to maintain her weight; a man of the same age (178 cm, 80 kg) about 2,430 kcal. Needs fall with age: resting energy drops by about 50 kcal every 10 years.
How many calories should I eat to lose weight?
About 15–20% below your daily needs. A deficit like this takes off up to about 0.5 kg a week on average, spares muscle and is easier to keep up than a strict diet.
How accurate is the formula?
In studies the Mifflin–St Jeor equation estimated resting energy within ±10% of the measured value for roughly 70–80% of people — the best result among the common equations. Watch your weight for 2–3 weeks and adjust the target if needed.
Sources
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241–247.
- Frankenfield D, Roth-Yousey L, Compher C. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. J Am Diet Assoc. 2005;105(5):775–789.
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376–384.
- EFSA. Dietary Reference Values for nutrients: Summary report. 2017.
- WHO Europe. A healthy lifestyle — WHO recommendations (body mass index).