Calorie Calculator
Estimate how many calories you need per day based on your goal — lose, maintain, or gain weight.
The Formula
Sedentary: × 1.2
Lightly active: × 1.375
Moderately active: × 1.55
Very active: × 1.725
BMR uses Mifflin-St Jeor equation
TDEE = 1,780 × 1.55
= 2,759 calories/day
To lose 1 lb/week: 2,759 − 500 = 2,259 cal/day
How Many Calories Do You Need Each Day?
Your daily calorie needs depend on your age, sex, height, weight, and activity level. This calculator uses the Mifflin-St Jeor equation — the most scientifically validated formula for estimating calorie needs — to first calculate your Basal Metabolic Rate (BMR), then multiplies by your activity level to find your Total Daily Energy Expenditure (TDEE). That TDEE number is your maintenance calories: what you need to eat to stay exactly at your current weight.
Setting Calorie Targets for Your Goal
Once you know your maintenance calories, adjusting for your goal is straightforward. For weight loss, most experts recommend a deficit of 300–500 calories per day — enough to lose roughly 0.5 to 1 pound per week without losing significant muscle or energy. More aggressive deficits (500–1,000 calories/day) can work for short periods but risk muscle loss, nutrient deficiencies, and metabolic adaptation. For muscle gain, a modest surplus of 200–300 calories per day paired with consistent strength training is usually more effective than a large surplus, which tends to produce more fat than muscle.
Why Calorie Counting Is a Starting Point, Not a Rulebook
Calorie estimates are just that — estimates. The Mifflin-St Jeor formula is accurate to within about 10% for most people, but individuals vary based on genetics, gut microbiome, thyroid function, and medication. A better approach: use the calculator to set an initial target, then track your actual weight for 2–3 weeks. If you are not seeing the expected results, adjust by 100–200 calories and repeat. Real-world results are always more reliable than any formula.
Frequently Asked Questions
How many calories should I eat to lose weight?
A deficit of 500 calories per day typically results in roughly 1 pound of weight loss per week (since 3,500 calories roughly equals one pound of fat). A more sustainable approach for many people is a 300–500 calorie deficit, targeting 0.5–1 pound per week. Extreme deficits below 1,200 calories for women or 1,500 for men can cause muscle loss, nutrient deficiencies, and metabolic slowdown.
What is the difference between BMR and TDEE?
BMR is the calories your body needs at complete rest. TDEE multiplies BMR by your activity level to estimate total daily burn including all movement and exercise. BMR is useful to know, but TDEE is the number that matters for setting calorie goals since it reflects what you actually burn in a day.
Do I need to count calories to lose weight?
No — but being aware of roughly how much you eat is extremely helpful. Studies consistently show that people significantly underestimate how many calories they consume. You do not need to log every bite forever, but spending a few weeks tracking carefully can be educational and help you make better intuitive choices going forward.
Why does my calorie target feel too low or too high?
Calorie calculators use averages that may not perfectly match your individual metabolism. If the suggested number feels too low to sustain, start slightly higher and adjust based on real results. Your weight will tell you after a few weeks whether your intake is truly at a deficit or surplus. Trust the trend over 3–4 weeks more than any single formula output.
How many calories are in a pound of fat?
Approximately 3,500 calories per pound of stored body fat. This is a useful rule of thumb for estimating weight loss from a calorie deficit, though the actual relationship is more complex in practice — the composition of weight lost (fat vs. muscle vs. water) changes depending on the size of the deficit, protein intake, and training.