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
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) — 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).
| 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.
