Daily Calorie Intake Calculator

Find out exactly how many calories you need each day based on your stats and activity level — with personalised targets for weight loss, maintenance, and muscle gain.

Unit System

Biological Sex

Age (years)

yrs

Height (cm)

Weight (kg)

Activity Level

Your Daily Calorie Targets

Fill in your details and click Calculate.

How Many Calories Should You Eat Per Day?

Your daily calorie needs depend on your Basal Metabolic Rate (BMR) multiplied by an activity factor to find your TDEE.

Goal	Calorie Adjustment	Expected Result
Mild weight loss	−250 kcal/day	~0.25 kg/week loss
Weight loss	−500 kcal/day	~0.5 kg/week loss
Extreme weight loss	−1000 kcal/day	~1 kg/week loss
Maintenance	0	Weight stays the same
Mild muscle gain	+250 kcal/day	Lean bulk
Muscle gain	+500 kcal/day	~0.5 kg/week gain

Frequently Asked Questions

The Mifflin-St Jeor equation is the most widely recommended formula for estimating BMR. Men: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5. Women: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161. It was published in 1990 and validated across large populations.

Calorie calculators give a good estimate but can vary ±10–15% from your actual needs. Factors like muscle mass, gut microbiome, hormones, and genetics all affect metabolism. Track your weight over 2–3 weeks and adjust by 100–200 kcal if not seeing expected results.

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, accounting for both your resting metabolic rate and all physical activity. It is calculated by multiplying your BMR by an activity multiplier ranging from 1.2 (sedentary) to 1.9 (super active).

Most health professionals recommend losing 0.5–1 kg (1–2 lbs) per week, achieved by a deficit of 500–1000 kcal/day. Faster loss risks muscle mass and nutrient deficiencies. Never eat below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision.

BMR is the calories your body needs at complete rest. TDEE is your BMR multiplied by an activity factor to account for everything you do during the day. For a sedentary person, TDEE is roughly 1.2× BMR; for a very active person, up to 1.9× BMR.

Activity multipliers (PAL): Sedentary = 1.2×; Lightly active = 1.375×; Moderately active = 1.55×; Very active = 1.725×; Super active = 1.9×. Most people overestimate their activity level — if weight loss stalls, try a lower multiplier.

A deficit of 500 kcal per day equates to approximately 3,500 kcal per week, which corresponds to about 0.45–0.5 kg (1 lb) of body fat. In reality, weight loss slows as body composition changes and metabolism adapts.

Most health authorities recommend a minimum of 1,200 kcal/day for women and 1,500 kcal/day for men without medical supervision. Eating below these levels risks nutrient deficiencies, muscle loss, and metabolic slowdown.

Protein = 4 kcal/g, Carbohydrates = 4 kcal/g, Fat = 9 kcal/g. Alcohol contains 7 kcal/g with no nutritional value. Fat is more than twice as calorie-dense as protein or carbs.

Calorie counting is evidence-based and effective for creating a precise energy deficit. Intuitive eating focuses on hunger cues and improves long-term psychological wellbeing. Many nutritionists recommend a hybrid: use calorie tracking to build awareness, then transition to mindful eating once instincts are calibrated.

About This Calorie Intake Calculator

This free calorie intake calculator estimates the number of calories you need each day to maintain, lose, or gain weight based on your age, sex, height, weight, and activity level. It uses the Mifflin-St Jeor equation to calculate BMR and applies an activity multiplier to find your TDEE.

When to use this calculator

Setting a calorie target for weight loss, maintenance, or muscle gain
Understanding how activity level affects daily calorie needs
Planning meals around a daily calorie budget
Comparing calorie needs at different activity levels

Standards & References

USDA — 2020–2025 Dietary Guidelines for Americans

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