Daily Calorie Needs Calculator
Determine how many calories you need to maintain, lose, or gain weight based on your personal data and activity level.
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Calculate Your Daily Calorie Needs Based on Your Goal
This calculator uses the Mifflin‑St Jeor equation to estimate your Basal Metabolic Rate (BMR) and then multiplies by an activity factor to find Total Daily Energy Expenditure (TDEE). It also shows calorie targets for weight loss (‑500 kcal/day) and weight gain (+500 kcal/day).
Formula
BMR = 10W + 6.25H - 5A + S (S=5 for male, -161 for female)\nTDEE = BMR × Activity Factor
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How to Use?
- Enter your weight, height, age, and sex.
- Select your activity level.
- View calories to maintain, lose, or gain weight.
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Worked Examples
Example
Given:
weight: 70
height: 175
ageYears: 30
biologicalSex: male
activityFactor: 1.55
Result:
tdee: 2577
toLose: 2077
toGain: 3077
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BMR & TDEE
BMR is the base metabolic rate; TDEE includes activity. A deficit of 500 kcal/day yields ~0.5 kg weight loss per week.
Table: Activity Level Multipliers
| Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Little or no exercise |
| Light | 1.375 | Exercise 1-3 days/week |
| Moderate | 1.55 | Exercise 3-5 days/week |
| Active | 1.725 | Exercise 6-7 days/week |
| Very active | 1.9 | Physical job + daily exercise |
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FAQs
How accurate is this?
It’s an estimate; individual metabolism may vary.
Can I use this for weight loss planning?
Yes, use the "To Lose Weight" number to create a deficit.
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