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.

Your Daily Calorie Targets

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How Many Calories Should You Eat Per Day?

Your daily calorie needs depend on your Basal Metabolic Rate (BMR) — the calories your body burns at complete rest — multiplied by an activity factor to account for movement and exercise. The result is your Total Daily Energy Expenditure (TDEE).

GoalCalorie AdjustmentExpected 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
Maintenance0Weight stays the same
Mild muscle gain+250 kcal/dayLean 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 (Basal Metabolic Rate) is the number of calories your body needs at complete rest to sustain vital functions — breathing, circulation, and cell repair. TDEE (Total Daily Energy Expenditure) 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, it can be up to 1.9× BMR. Eating at your TDEE maintains weight; eating below it creates a calorie deficit for weight loss.

Activity multipliers (also called PAL — Physical Activity Level) are applied to BMR to estimate TDEE: Sedentary (desk job, little exercise) = 1.2×; Lightly active (light exercise 1–3 days/week) = 1.375×; Moderately active (3–5 days/week) = 1.55×; Very active (hard exercise 6–7 days/week) = 1.725×; Super active (physical job + training) = 1.9×. Most people overestimate their activity level — if weight loss stalls, try using a lower multiplier and track your food for 1–2 weeks.

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. This is the basis of the commonly cited "3,500 calorie rule." In reality, weight loss slows as body composition changes and metabolism adapts, so this is an estimate rather than a precise prediction. Combining a modest calorie deficit with resistance training helps preserve muscle mass and sustain the metabolic rate. Always consult a healthcare professional before beginning a calorie-restricted diet.

Most health authorities recommend a minimum of 1,200 kcal/day for women and 1,500 kcal/day for men without medical supervision, as eating below these levels risks nutrient deficiencies, muscle loss, and metabolic slowdown. Very Low Calorie Diets (VLCD) of 800 kcal or less are sometimes prescribed by doctors for specific clinical cases, but should never be self-administered. If your TDEE is close to these minimums (e.g., petite, sedentary women), increasing physical activity may be more effective than cutting calories further. Always consult a healthcare professional before going below these thresholds.

Each macronutrient has a set calorie density: protein = 4 kcal per gram, carbohydrates = 4 kcal per gram, and fat = 9 kcal per gram. Alcohol also contains calories at 7 kcal per gram, though it has no nutritional value. Fat is more than twice as calorie-dense as protein or carbs, which is why high-fat foods are calorie-dense even in small portions. Understanding these values helps with tracking macronutrients alongside total calorie intake for better body composition results.

Calorie counting is evidence-based and effective for creating a precise energy deficit, but requires consistent tracking and can become burdensome or promote an unhealthy relationship with food for some people. Intuitive eating focuses on hunger and fullness cues rather than numbers, and research shows it improves long-term psychological wellbeing and sustainable eating patterns, though weight loss outcomes vary. Many nutritionists recommend a hybrid approach: use calorie tracking to build awareness of portion sizes, then gradually transition to mindful eating once those instincts are calibrated. Consult a healthcare professional or registered dietitian to find the approach that suits you best.

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 (Total Daily Energy Expenditure).

Knowing your TDEE is the starting point for any nutrition plan. A deficit of roughly 500 kcal/day produces approximately 0.5 kg of weight loss per week; a surplus produces weight gain at a similar rate.

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

Related Health Tools

BMR Calculator
Macro Calculator
BMI Calculator
Calories Burned

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