Calorie Calculator: how many calories should you eat per day?

How we calculate your daily calories

First we find your BMR (calories your body burns at rest) with the Mifflin-St Jeor formula. Then we multiply it by a light activity factor to estimate your daily need. To lose weight we subtract 500 kcal per day (about 0.45 kg per week) but never go below a safe minimum. To gain weight we add 300 kcal per day.

Tips to stay within your calorie limit

• Fill half your plate with vegetables and keep rice or roti to a measured portion.
• Limit fried snacks, sweets, soft drinks and extra cooking oil.
• Eat protein (fish, egg, dal, chicken) with every meal to stay full longer.
• Take a photo of every meal — seeing the numbers keeps you honest.

Frequently asked questions

How many calories should I eat per day to lose weight?

Subtract about 500 kcal from the calories you need to maintain your weight. That usually means losing about 0.45 kg per week. Do not eat below 1,200 kcal (women) or 1,500 kcal (men) without a doctor’s advice.

How is the daily calorie limit calculated?

We use the Mifflin-St Jeor equation for your resting energy (BMR) from age, gender, height and weight, multiply by a light activity factor, then subtract 500 kcal to lose weight or add 300 kcal to gain weight.

How many calories are in common Bangladeshi foods?

Roughly: 1 cup cooked rice 200 kcal, 1 plate chicken biryani 600–750 kcal, 1 piece paratha 250 kcal, 1 cup dal 150 kcal, 1 piece fish curry 150–200 kcal. Scan your own plate with the DoctorCare.bd photo calorie counter for a more exact estimate.

Can I count calories from a photo?

Yes. Register on DoctorCare.bd, take a photo of your meal and the AI shows the food name, calories and nutrients and warns you when you go over your daily limit.

Disclaimer: this calculator gives general estimates and is not medical advice. If you have a medical condition, are pregnant or under 18, consult a doctor — you can book an online doctor consultation.