Calorie Calculator — Daily Calorie Needs
Calculate your daily calorie needs based on age, gender, height, weight and activity level. Shows BMR, TDEE and targets for weight loss, maintenance and gain. Free, instant, no sign-up.
Free Calorie Calculator
Find how many calories you need per day to lose, maintain, or gain weight. Based on the Mifflin-St Jeor equation.
Suggested Macros (Maintenance)
How Daily Calories Are Calculated
This calculator uses the Mifflin-St Jeor equation (1990), widely 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 total calories you burn each day. For weight loss, subtract 500 calories from TDEE to lose approximately 0.45 kg (1 lb) per week. For weight gain, add 500 calories. These are estimates — individual metabolism, genetics, and body composition all affect actual needs.
Understanding BMR and TDEE
Basal Metabolic Rate (BMR)
BMR is the energy your body needs at complete rest to maintain vital functions: breathing, blood circulation, cell production, nutrient processing, and temperature regulation. BMR typically accounts for 60-70% of your total daily calorie burn. It varies based on age, gender, height, weight, and body composition. Muscle burns more calories at rest than fat, so people with higher muscle mass have higher BMRs.
Total Daily Energy Expenditure (TDEE)
TDEE adds physical activity to your BMR. It includes exercise, walking, standing, fidgeting, and the thermic effect of food (calories burned digesting meals, roughly 10% of intake). TDEE is the number that actually matters for weight management — eat less than your TDEE to lose weight, more to gain.
The Mifflin-St Jeor Equation
Published in 1990 by Mifflin and St Jeor, this formula replaced the older Harris-Benedict equation (1919) as the gold standard for BMR estimation. Studies show it predicts BMR within 10% for most people.
- Men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5
- Women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161
Activity Level Multipliers
| Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Desk job, little or no exercise |
| Lightly active | 1.375 | Light exercise 1-3 days per week |
| Moderately active | 1.55 | Moderate exercise 3-5 days per week |
| Very active | 1.725 | Hard exercise 6-7 days per week |
| Extra active | 1.9 | Very hard exercise, physical job, or training twice daily |
Calories for Weight Loss
One pound of body fat contains approximately 3,500 calories. A daily deficit of 500 calories results in roughly 0.45 kg (1 lb) of fat loss per week. A 250-calorie deficit produces slower but more sustainable results. Most health professionals recommend losing no more than 0.5-1 kg per week for long-term success. Extreme calorie restriction (below 1,200 for women or 1,500 for men) can slow metabolism, cause nutrient deficiencies, and lead to muscle loss.
Calories for Muscle Gain
Building muscle requires a caloric surplus — typically 250-500 calories above TDEE combined with resistance training. Protein intake of 1.6-2.2 grams per kilogram of body weight supports muscle protein synthesis. Gaining too quickly (more than 500 surplus) tends to add more fat than muscle. A lean bulk with a 200-300 calorie surplus and progressive overload training is the most efficient approach.
Macronutrient Basics
- Protein (4 cal/gram): Essential for muscle repair, immune function, and satiety. Aim for 1.6-2.2g per kg body weight for active individuals, or 0.8g/kg for sedentary adults.
- Carbohydrates (4 cal/gram): Primary energy source for the brain and high-intensity exercise. Choose whole grains, fruits, and vegetables over refined sugars.
- Fat (9 cal/gram): Essential for hormone production, vitamin absorption, and cell membranes. Focus on unsaturated fats (olive oil, nuts, avocado, fish) and limit saturated fats.
Common Calorie Counts
| Food | Portion | Calories |
|---|---|---|
| Chicken breast (grilled) | 100g | 165 |
| Brown rice (cooked) | 100g | 112 |
| Banana | 1 medium | 105 |
| Whole egg | 1 large | 72 |
| Avocado | 1/2 medium | 120 |
| Salmon fillet | 100g | 208 |
| Oats (dry) | 40g | 150 |
| Olive oil | 1 tbsp | 119 |
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Frequently Asked Questions
Average is 2,000-2,500 but varies by age, gender, height, weight and activity. Use this calculator for a personalised estimate.
Basal Metabolic Rate — calories your body burns at complete rest for basic functions. Typically 60-70% of total daily burn.
Eat 500 fewer calories than your TDEE to lose ~0.45 kg (1 lb) per week. 250 deficit for slower, more sustainable loss.
The Mifflin-St Jeor equation (1990) — considered the most accurate BMR formula by nutrition researchers.
0.8g per kg body weight for sedentary adults. 1.6-2.2g per kg for active individuals building muscle.
The Mifflin-St Jeor equation predicts BMR within 10% for most people. Individual metabolism varies — use results as a starting point and adjust based on real-world progress.