Calorie Calculator: Daily Calorie Needs
This free calorie calculator estimates how many calories you burn in a day and how many to eat to lose, maintain, or gain weight. It uses the Mifflin-St Jeor equation, the formula dietitians rely on, to find your resting burn (BMR), then multiplies by your activity level to get your total daily energy expenditure (TDEE). Enter your details below in metric or imperial units.
How the Calorie Calculator Works
Your daily calorie needs come from two pieces. The first is your basal metabolic rate, or BMR, which is the energy your body uses at rest just to keep you alive. The calculator finds it with the Mifflin-St Jeor equation, then multiplies your BMR by an activity factor, from 1.2 for a desk job to 1.9 for a hard-training athlete, to estimate your total daily energy expenditure. Eating around that number holds your weight steady. A deficit of about 500 calories a day leads to roughly one pound of weight loss per week, and a surplus of the same size supports gradual gain.
Activity Levels Explained
| Activity Level | Multiplier | Who it fits |
|---|---|---|
| Sedentary | 1.2 | Desk job, little exercise |
| Light | 1.375 | Light 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 |
Frequently Asked Questions: Calorie Calculator
How many calories should I eat a day to lose weight?
Aim for about 500 calories below your maintenance number to lose roughly one pound per week. The calculator shows this target for you once you enter your details. Avoid dropping below 1,200 calories a day for women or 1,500 for men without medical guidance.
What is BMR and how is it different from TDEE?
BMR is the calories your body burns at complete rest. TDEE, your total daily energy expenditure, is your BMR multiplied by an activity factor to include movement and exercise. TDEE is the maintenance number you eat to hold your weight.
How accurate is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is considered one of the most accurate calorie formulas for the general population, but every estimate is a starting point. Track your weight for two or three weeks and adjust your intake up or down based on real results.
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