Figuring out how to calculate your daily calorie needs is the foundation of any weight goal, whether you want to lose fat, build muscle, or simply hold steady. It comes down to two numbers: what your body burns at rest and how much you move. This guide walks through the Mifflin-St Jeor formula step by step, shows a worked example, and gives you a free calorie calculator plus a printable planner with a macro guide.
Last updated: July 24, 2026. Estimates use the Mifflin-St Jeor equation, widely regarded as one of the most reliable calorie formulas for the general population.
How to Calculate Your Daily Calorie Needs: Quick Facts
Last updated: July 24, 2026
- Step 1: find your BMR with the Mifflin-St Jeor equation.
- Step 2: multiply BMR by your activity factor for TDEE.
- Maintain: eat around your TDEE each day.
- Lose or gain: subtract or add about 500 calories a day.
- Fastest way: use our free daily calorie calculator.
Step 1: Calculate Your BMR
Your basal metabolic rate is what your body burns at complete rest. The Mifflin-St Jeor equation uses your weight in kilograms, height in centimeters, and age. For men, BMR equals 10 times weight plus 6.25 times height minus 5 times age, plus 5. For women, the same formula ends with minus 161 instead. For example, a 35-year-old man who is 180 cm and 80 kg has a BMR of about 1,755 calories a day.
Step 2: Multiply by Your Activity Level
Almost nobody spends the whole day at rest, so multiply your BMR by an activity factor to get your total daily energy expenditure, or TDEE. That ranges from 1.2 for a sedentary desk worker to 1.9 for a hard-training athlete. Taking the example above, a moderately active man (factor 1.55) has a TDEE of about 2,720 calories. That is his maintenance number: eat around it to stay the same weight, subtract 500 to lose about a pound a week, or add 500 to gain.
The Fastest Way: Calorie Calculator
Skip the arithmetic with our free Calorie Calculator. Pick metric or imperial, choose your sex, enter your age, height, weight, and activity level, and it instantly shows your maintenance calories, a weight-loss target, a weight-gain target, and your BMR.
Activity Levels at a Glance
| Activity Level | Multiplier | Who it fits |
|---|---|---|
| Sedentary | 1.2 | Desk job, little exercise |
| Light | 1.375 | Exercise 1 to 3 days a week |
| Moderate | 1.55 | Exercise 3 to 5 days a week |
| Active | 1.725 | Exercise 6 to 7 days a week |
| Very active | 1.9 | Hard daily training or physical job |
The printable planner above adds a fill-in worksheet and a macro guide so you can turn your calorie target into daily protein, carbs, and fat.
More Free Fitness Tools
- Calorie Calculator – daily calorie needs from BMR and activity.
- BMI Calculator – your Body Mass Index in metric or imperial.
- Pace Calculator – running pace and speed for any distance.
- All Sports Tools & Calculators
Frequently Asked Questions: Daily Calories
How many calories do I need a day?
It depends on your age, sex, size, and activity level. Most adults land somewhere between 1,600 and 3,000 calories a day for maintenance. Enter your details in the calculator above to get your personal number.
How do I create a calorie deficit to lose weight?
Eat about 500 calories below your maintenance number each day, which adds up to roughly one pound of weight loss per week. You can create the gap through food, exercise, or a mix of both.
Should I eat back the calories I burn exercising?
If you chose an activity level that already includes your exercise, those calories are baked into your TDEE, so you do not need to add them again. Only eat back extra calories for unusually long or hard sessions beyond your normal routine.
This article is general information, not medical or nutrition advice. Talk to a doctor or registered dietitian before making major changes, especially if you have a health condition.
