Calorie Calculator

Find out how many calories you need each day. Enter your age, sex, height, weight, and activity level to get your estimated BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure), then choose a goal to see a daily calorie target.

How the calorie calculator works

Daily energy needs come from two numbers. First we estimate BMR — the energy your body uses just to stay alive at rest — using the Mifflin-St Jeor equation, the formula most clinical dietitians now prefer over older Harris-Benedict versions. Second we multiply BMR by an activity multiplier to get TDEE, your total daily calorie burn:

Sedentary (little/no exercise): BMR × 1.2
Lightly active (1–3 days/week): BMR × 1.375
Moderately active (3–5 days/week): BMR × 1.55
Active (6–7 days/week): BMR × 1.725
Very active (hard exercise or physical job): BMR × 1.9

How many calories should I eat to lose weight?

A daily deficit of 500 kcal typically produces about 1 lb (~0.45 kg) of weight loss per week, which is a sustainable rate for most adults. We apply that same ±500 kcal principle for muscle-gain surpluses. Crash diets with much larger deficits are hard to maintain and can cause muscle loss — check our FAQ for more guidance.

Related calculators

Pair your calorie target with our BMI calculator, BMR calculator, and ideal weight calculator for a fuller picture.