Calorie Calculator
Calculate your daily calorie needs based on your body metrics and activity level. Whether you want to lose, maintain, or gain weight — we'll show you the numbers.
How to Calculate Daily Calorie Needs
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating calorie needs. It calculates your Basal Metabolic Rate (BMR) and then multiplies it by your activity level to determine your Total Daily Energy Expenditure (TDEE).
Understanding BMR vs TDEE
- BMR (Basal Metabolic Rate) — Calories your body burns at complete rest to maintain vital functions like breathing, circulation, and cell repair. This accounts for 60-75% of your total calorie burn.
- TDEE (Total Daily Energy Expenditure) — Your BMR multiplied by your activity level. This is the total calories you burn in a day including all physical activity.
How to Use This Calculator for Weight Loss
To lose weight safely, aim for a calorie deficit of 500 calories per day, which results in about 1 pound of weight loss per week. Never eat below 1,200 calories/day (women) or 1,500 calories/day (men) without medical supervision.
Activity Level Guide
- Sedentary: Desk job, little to no exercise (multiplier: 1.2)
- Lightly Active: Light exercise 1-3 days/week (multiplier: 1.375)
- Moderately Active: Moderate exercise 3-5 days/week (multiplier: 1.55)
- Very Active: Hard exercise 6-7 days/week (multiplier: 1.725)
- Extra Active: Athlete or very physical job (multiplier: 1.9)
Macronutrient Breakdown
Our calculator suggests a balanced macro split for your goal:
- Weight loss: 40% protein, 30% carbs, 30% fat
- Maintenance: 30% protein, 40% carbs, 30% fat
- Weight gain: 25% protein, 45% carbs, 30% fat
Frequently Asked Questions
How many calories should I eat per day?
The average adult needs 1,600-3,000 calories per day depending on age, gender, size, and activity level. Active young men may need 2,800+, while sedentary older women may need only 1,600. Use our calculator above for a personalized estimate.
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain basic life-sustaining functions like breathing, circulation, and cell production. It accounts for about 60-75% of your total daily calorie expenditure. BMR decreases with age and increases with muscle mass.
How many calories to lose 1 pound per week?
To lose 1 pound of body fat per week, you need a calorie deficit of approximately 500 calories per day (3,500 calories per week). This can come from eating less, exercising more, or a combination. A slower rate of 0.5 lb/week (250 cal/day deficit) is more sustainable long-term.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor. It represents the total number of calories you burn in a day, including exercise and daily activities. Your TDEE is the number of calories you need to maintain your current weight.
Is 1,200 calories a day enough?
1,200 calories is the minimum generally recommended for women and is typically too low for most men (who need at least 1,500). Very low calorie diets can slow metabolism, cause nutrient deficiencies, and lead to muscle loss. Always consult a healthcare provider before starting a very low calorie diet.
How accurate is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is considered the most accurate BMR estimation formula for most healthy adults, with an accuracy of approximately ±10%. However, individual factors like muscle mass, genetics, hormones, and medical conditions can affect actual calorie needs. Use it as a starting point and adjust based on results.