Daily Calorie Calculator
Use this daily calorie calculator to find your exact caloric needs. Whether you want to lose fat, build muscle, or maintain weight, knowing your target intake removes the guesswork from meal planning.
How Many Calories Do I Burn a Day? BMR vs. TDEE
Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in 24 hours. It includes your Basal Metabolic Rate (BMR)—the baseline energy needed to stay alive at complete rest—multiplied by your daily movement and exercise.
When you eat fewer calories than your TDEE, you create a calorie deficit, forcing your body to draw on stored fat for fuel. Eating above your TDEE produces a calorie surplus, which supports muscle growth or weight gain. Matching your TDEE keeps your body weight stable.
The Mifflin-St Jeor Equation
Clinical research consistently ranks the Mifflin-St Jeor equation as the most reliable standard for estimating resting metabolic rate, outperforming older models like the original Harris-Benedict formula.
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5Women's Standard EquationBMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161Once you have your BMR, multiply it by your activity level multiplier to get your TDEE:
- Sedentary (desk job, minimal movement): BMR × 1.2
- Lightly Active (light exercise 1–3 days/week): BMR × 1.375
- Moderately Active (moderate training 3–5 days/week): BMR × 1.55
- Very Active (hard training 6–7 days/week): BMR × 1.725
Daily Calorie Intake Calculator for Weight Loss & Goals
1. Enter Your Physical Details: Input your age, sex, height, and weight. The tool automatically converts imperial units (pounds/inches) to metric standards for calculation.
2. Pick Your Realistic Activity Level:Be honest about your weekly workout volume. Most people who work desk jobs and exercise 3 times a week fit the "Lightly Active" or "Moderately Active" bracket.
3. Select Your Target Intake: Use your calculated maintenance TDEE to set your specific intake goal:
- Weight Maintenance: Eat 100% of your TDEE.
- Moderate Fat Loss (1 lb/week): Subtract 500 calories from your TDEE (a 15% to 20% deficit).
- Aggressive Fat Loss (1.5–2 lbs/week): Subtract 750 to 1,000 calories from your TDEE.
- Lean Muscle Gain: Add 250 to 500 calories (a 10% to 15% surplus) alongside resistance training.
Frequently Asked Questions
How many calories should I eat a day?
Your baseline depends on your age, body composition, and physical movement. On average, adult women need 1,800 to 2,200 calories daily to maintain weight, while men typically need 2,200 to 2,800. Use the calculator above to get your custom number rather than relying on generic estimates.
How do I calculate my TDEE (Total Daily Energy Expenditure)?
First, determine your Basal Metabolic Rate (BMR) with the Mifflin-St Jeor formula using your age, weight, and height. Next, multiply that baseline by your activity factor: 1.2 for sedentary routines, 1.375 for light exercise, 1.55 for moderate training, or 1.725 for heavy daily exercise.
How many calories should I eat to lose 1 pound a week?
One pound of fat equals roughly 3,500 calories. To lose one pound per week, cut 500 calories per day from your maintenance TDEE (500 calories × 7 days = 3,500-calorie deficit).
What is the difference between BMR and TDEE?
BMR measures the calories burned purely running autonomic vital functions at total rest. TDEE accounts for your BMR plus the thermal effect of food, daily physical movement, desk work, and structured exercise.
Daily Calorie Intake Engine
* Calorie and macronutrient estimates are for educational purposes. Consult a registered dietitian or healthcare provider before beginning any aggressive calorie deficit or dietary change.
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