Calorie Calculator

How much should you actually eat? This turns your daily burn into clear calorie targets for losing, holding or gaining weight at a pace you can sustain.

SexAgeWeight (kg)Height (cm)Activity level

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Part of Seri Balance, one of Seri's health companions.

How it's calculated

We work out your maintenance calories (your TDEE), then apply sensible adjustments: a 500-calorie daily deficit for around half a kilo of loss a week, or a surplus for steady gain.

How to read your result

Gentle wins. Aggressive deficits cost you muscle and rarely last. Pick a target you could keep for months, and let the trend over two to three weeks, not day to day, tell you if it is working.

Common questions

How big a deficit is safe?

For most people, 250 to 500 calories a day is sustainable and protects muscle. Larger deficits can work short term but are harder to hold and easier to rebound from.

Why am I not losing weight in a deficit?

Do I need to count calories forever?

Method: Mifflin-St Jeor TDEE with goal-based adjustment.