Estimate your daily calorie needs to maintain, lose, or gain weight. Uses the Mifflin–St Jeor equation with activity factors.
This tool provides estimates for healthy adults. Consult a professional for personalized advice.
Find out how many calories you need each day with our free calorie calculator. Whether your goal is weight loss, weight gain, or maintenance, this tool estimates your daily calorie needs based on your age, gender, height, weight, and activity level.
This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), then multiplies it by an activity factor to determine Total Daily Energy Expenditure (TDEE).
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5. Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161.
A common approach is a deficit of 500 calories per day below maintenance, which can lead to roughly 0.5 kg (1 lb) of weight loss per week.
It provides a solid estimate based on established formulas, but individual metabolism can vary due to genetics, muscle mass, and health conditions.
BMR is the calories your body needs at complete rest. TDEE includes BMR plus calories burned through daily activity and exercise.
Many people find success with consistent daily intake, though some prefer calorie cycling based on activity levels.