How many calories do you need each day?
Enter your details and activity level to get a science-based daily calorie target for maintenance, weight loss, or lean gain — with a macro breakdown.
Your details
Activity level
Goal
Hold current weight
Daily calorie target
Suggested macros
Protein ≈ 1.8 g / kg body weight, fat ≈ 25% of calories, rest as carbs.
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The Mifflin-St Jeor equation
Basal Metabolic Rate (BMR) is the number of calories your body burns at rest — to breathe, think, and keep your organs running. The Mifflin-St Jeor equation is today's gold standard:
- Men: 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
- Women: 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
- TDEE = BMR × activity factor (1.2 – 1.9)
Calorie deficits, done right
A 500 kcal/day deficit is the evidence-based sweet spot for sustainable loss. Aggressive cuts work in the short term but cost you lean mass, energy and adherence.
Rule of thumb:
Never eat below 1,200 kcal (women) / 1,500 kcal (men) without medical supervision.
Planning weight loss specifically? Try our dedicated calorie deficit calculator.
Frequently asked questions
How many calories should I eat a day?+
Most adult women need between 1,800 and 2,400 kcal/day to maintain weight, and most adult men between 2,200 and 3,000 kcal/day. The exact number depends on your age, height, weight, body composition and activity level — which is what this calculator estimates.
What formula does this calorie calculator use?+
We use the Mifflin-St Jeor equation for Basal Metabolic Rate, multiplied by an activity factor (1.2 sedentary to 1.9 athlete) to estimate Total Daily Energy Expenditure (TDEE). Mifflin-St Jeor is the formula most dietitians use today.
How many calories to lose 1 kg per week?+
One kilogram of body fat stores about 7,700 kcal, so losing 1 kg per week requires an average daily deficit of about 1,100 kcal. That's aggressive and often not sustainable — most health bodies recommend a 500 kcal/day deficit for roughly 0.5 kg of loss per week.
Is TDEE the same as maintenance calories?+
Yes. Your Total Daily Energy Expenditure is the number of calories you burn in a day at your current activity level, and it's the calorie intake that keeps your weight stable.
Why does my calorie target feel too low?+
Formulas are estimates. If you're losing weight faster than planned, eat a little more; if you're not losing at all after 2–3 weeks, trim 100–200 kcal. Your body responds, so keep adjusting.