Daily Calorie Needs Calculator

Calculate how many calories you need per day to maintain, lose, or gain weight based on your body stats and activity.

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Maintain weight
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Lose weight (−500 kcal)
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Gain weight (+500 kcal)
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About Calories

TDEE = BMR × activity

1 kg of fat ≈ 7,700 kcal. A 500 kcal daily deficit leads to ~0.5 kg loss per week.

How to use?

  1. 1
    Enter your detailsFill in weight, height, age and select your gender.
  2. 2
    Choose activity levelSelect how active you are on a typical week.
  3. 3
    Read the resultCalorie targets for maintaining, losing, and gaining weight are shown.

FAQ

How many calories do I need to lose weight?
A daily deficit of 500 kcal below your TDEE leads to approximately 0.5 kg of fat loss per week. Do not go below 1200 kcal/day (women) or 1500 kcal/day (men).
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total calories you burn per day, including all physical activity. Eating at TDEE maintains your current weight.
Which formula is used?
The Mifflin-St Jeor equation is used to calculate BMR, then multiplied by the Harris-Benedict activity factor.

How Many Calories Do You Need Per Day?

Your daily calorie needs depend on your basal metabolic rate (BMR) and how active you are. This calculator uses the Mifflin-St Jeor equation — the most accurate method for most adults.

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