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Daily Calorie Needs Calculator

Enter your information and select your activity level. The calculator will show your daily calorie needs as well as recommended calorie amounts for weight loss and muscle gain.

Male
Sedentary, no exercise

Daily calorie needs

Weight loss (−500 kcal)

Muscle gain (+500 kcal)

Daily Calorie Needs Calculator

Your daily calorie needs — also called Total Daily Energy Expenditure (TDEE) — represent the total energy your body burns in a day. It combines your basal metabolic rate (BMR), physical activity, and the thermic effect of food. Knowing your TDEE is the foundation for any nutrition plan, whether your goal is weight loss, muscle gain, or maintenance.

This calculator uses the Mifflin-St Jeor formula, which research has shown to be the most accurate modern BMR prediction equation for the general population.

Mifflin-St Jeor Formula

For men:

BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) + 5

For women:

BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) − 161

Your TDEE is then calculated by multiplying your BMR by an activity factor:

TDEE = BMR × Activity Factor

Worked Example

A 30-year-old man, 5'10" (178 cm), 180 lbs (82 kg), who exercises 3–5 days per week:

  • BMR: (10 × 82) + (6.25 × 178) − (5 × 30) + 5 = 820 + 1,112.5 − 150 + 5 = 1,787 kcal
  • TDEE (moderate activity, 1.55): 1,787 × 1.55 = 2,770 kcal/day
  • For weight loss (−500 kcal): 2,770 − 500 = 2,270 kcal/day
  • For muscle gain (+300 kcal): 2,770 + 300 = 3,070 kcal/day

Activity Level Reference Table

Activity LevelFactorDescription
Sedentary1.2Desk job, no exercise
Lightly active1.375Walking or light exercise 1–3 days/week
Moderately active1.55Gym, jogging, or sports 3–5 days/week
Very active1.725Hard training 6–7 days/week
Extremely active1.9Physical labor job + daily training

Calorie Goals by Objective

Your calorie target depends on whether you want to lose fat, gain muscle, or maintain your current weight:

GoalDaily AdjustmentExpected Rate
Aggressive fat loss−750 to −1,000 kcal1.5–2 lbs/week
Moderate fat loss−500 kcal~1 lb/week
Slow fat loss−250 kcal~0.5 lb/week
Maintenance0No change
Lean bulk+250 to +300 kcal~0.5 lb/week gain
Bulk+500 kcal~1 lb/week gain

Average Calorie Needs by Age and Sex

These are general USDA guidelines for moderately active adults:

Age GroupMen (kcal/day)Women (kcal/day)
19–252,8002,200
26–352,6002,000
36–502,4002,000
51–652,2001,800
66+2,0001,600

Weight Loss Safety Guidelines

  • A deficit of 500 kcal/day produces roughly 1 pound of fat loss per week (3,500 kcal ≈ 1 lb of fat).
  • Women should not eat below 1,200 kcal/day and men below 1,500 kcal/day without medical supervision.
  • Very low-calorie diets (below 800 kcal) require physician oversight and are only appropriate for specific medical situations.
  • Rapid weight loss can cause muscle loss, nutritional deficiencies, and metabolic adaptation ("metabolic slowdown").

How This Differs from the BMR Calculator

The BMR Calculator shows your resting metabolism using the Harris-Benedict formula and displays results across multiple activity levels. This calculator uses the more modern Mifflin-St Jeor formula and provides a single personalized TDEE based on your selected activity level, plus goal-specific calorie targets for weight loss or gain.

Frequently Asked Questions

How many calories do I need per day?

The average moderately active adult needs roughly 2,000–2,800 kcal/day depending on age, sex, weight, height, and activity level. Use the Mifflin-St Jeor formula with your activity multiplier for a personalized estimate.

What is TDEE?

TDEE stands for Total Daily Energy Expenditure — the total calories your body burns in a day including basal metabolism, physical activity, and the thermic effect of food (digesting meals).

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the calories you burn at complete rest — just to keep organs functioning. TDEE multiplies BMR by an activity factor to include daily movement and exercise.

How many calories should I eat to lose 1 pound per week?

Create a deficit of about 500 calories per day below your TDEE. For example, if your TDEE is 2,500 kcal, eat 2,000 kcal/day. Never go below 1,200 (women) or 1,500 (men) without medical guidance.

Is the Mifflin-St Jeor formula accurate?

Research shows it is the most accurate BMR prediction equation for most healthy adults, with an average error of about 10%. Individual variation depends on body composition, hormones, and genetics.

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