How many calories do I need per day?

Daily calorie needs depend on age, sex, weight, height, and activity level. The average adult needs approximately 2,000-2,500 calories per day to maintain weight. Use this calculator with your specific information for a personalized estimate.

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to maintain basic life functions like breathing, circulation, and cell production. It typically accounts for 60-75% of total daily calorie expenditure.

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day including all activity. It equals your BMR multiplied by an activity factor. TDEE is the number you need to eat below to lose weight or above to gain weight.

How many calories should I eat to lose weight?

A safe rate of weight loss is 1-2 pounds per week, which requires a deficit of 500-1,000 calories per day below your TDEE. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.

Calorie Calculator

Estimate daily calorie needs based on your age, weight, height, and activity level.

Gender

Age

years

Weight

lbs

Height

Activity Level

Maintenance Calories (TDEE)

calories/day to maintain current weight

Basal Metabolic Rate (BMR)

calories/day at complete rest

Goal	Calories/Day	Deficit/Surplus
Lose 2 lbs/week	0	-1,000 cal
Lose 1 lb/week	0	-500 cal
Lose 0.5 lb/week	0	-250 cal
Maintain weight	0	0 cal
Gain 0.5 lb/week	0	+250 cal
Gain 1 lb/week	0	+500 cal

How This Calculator Works

This calculator uses the Mifflin-St Jeor equation, considered the most accurate formula for estimating Basal Metabolic Rate (BMR). Your BMR is then multiplied by an activity factor to estimate your Total Daily Energy Expenditure (TDEE).

The Mifflin-St Jeor Equation

Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161

Activity Multipliers

Your BMR is multiplied by an activity factor to get your TDEE:

Sedentary (1.2): Desk job, minimal exercise

Lightly Active (1.375): Light exercise 1-3 days/week

Moderately Active (1.55): Moderate exercise 3-5 days/week

Very Active (1.725): Hard exercise 6-7 days/week

Extra Active (1.9): Athlete or very physical job plus training

Calorie Deficit for Weight Loss

One pound of body fat contains approximately 3,500 calories. To lose 1 pound per week, you need a daily deficit of 500 calories (500 × 7 = 3,500). This can come from eating less, exercising more, or a combination of both. A deficit of 500-1,000 calories/day is considered safe for most adults.

Important Notes

These are estimates. Individual metabolism varies based on genetics, muscle mass, hormones, and other factors. Use this as a starting point and adjust based on your results over 2-3 weeks. Never go below 1,200 calories/day (women) or 1,500 calories/day (men) without medical supervision.

Frequently Asked Questions

It depends on your age, sex, weight, height, and activity level. The average adult needs 2,000-2,500 calories/day to maintain weight. Use this calculator for a personalized estimate.

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to keep you alive (breathing, circulation, cell repair). It typically accounts for 60-75% of total daily calorie burn.

TDEE (Total Daily Energy Expenditure) is the total calories you burn per day including all activity. It's your BMR multiplied by an activity factor. Eat below your TDEE to lose weight, above to gain weight.

For safe weight loss of 1-2 lbs/week, eat 500-1,000 calories below your TDEE. Never go below 1,200 (women) or 1,500 (men) calories without medical guidance.