Calculate your maintenance calories and see targets for weight loss and gain.
Sex
yr
Units
cm
kg
Maintenance Calories
2,556kcal / day
BMR1,649
Mild Loss (−250)2,306
Loss (−500)2,056
Mild Gain (+250)2,806
Gain (+500)3,056
Your maintenance calories are calculated using the Mifflin-St Jeor equation for BMR, then multiplied by your activity level. Loss and gain targets are common deficits and surpluses — adjust based on your goals and preferences.
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What is the Daily Calorie Needs Calculator?
Daily Calorie Needs (TDEE) is the total number of calories your body expends in 24 hours, including resting metabolism and activity. It combines your Basal Metabolic Rate (BMR)—calories burned at rest—with an activity multiplier based on your exercise habits. TDEE is the benchmark for weight management: eat less to lose weight, eat at maintenance to stay stable, or eat more to build muscle.
How it works
The calculator uses the Mifflin-St Jeor equation to find your BMR, then multiplies it by an activity factor (sedentary, light, moderate, very active, or extreme). Your age, sex, weight, and height determine BMR because muscle tissue, organs, and bone mass all consume energy. Activity level accounts for intentional exercise plus daily movement. The result is a personalized calorie estimate that adapts to your lifestyle.
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + (sex constant); TDEE = BMR × Activity Factor
The Mifflin-St Jeor equation calculates baseline metabolic rate from body composition predictors. The activity factor ranges from 1.2 (sedentary) to 1.9 (extreme athlete); multiply BMR by your factor to get total daily burn.
Examples
Input
Result
Notes
30-year-old female, 65 kg, 168 cm, moderate exercise 3–5 days/week
~2,050 calories per day
Typical range for sustainable weight loss is 1,550–1,800 cal/day; maintenance is ~2,050.
25-year-old male, 80 kg, 180 cm, intense training 5–6 days/week
~3,100 calories per day
Muscle-building typically requires 300–500 cal surplus; this person would eat 3,400–3,600 to gain 0.5 kg/week.
Sedentary metabolism is lower; small increases in activity (10k steps daily) raise TDEE by ~200–300 cal.
How to use the Daily Calorie Needs Calculator
Enter your age in years—this affects how efficiently your body burns fuel.
Input your current weight (kg or lbs) and height (cm or inches); the calculator adjusts for body mass.
Select your sex (male or female) to apply the correct metabolic equations.
Choose your activity level: sedentary, lightly active, moderately active, very active, or extremely active.
Click Calculate; your TDEE appears instantly in calories per day.
Use your TDEE to set daily calorie targets: subtract 300–500 for weight loss, add 300–500 for muscle gain, or eat at maintenance to hold steady.
Benefits
Personalized calorie baseline—no guessing; your TDEE is tailored to your body and activity, not a generic 2,000 cal figure.
Weight management clarity—subtract or add calories with confidence, knowing you're working from a real number.
Saves time vs. food-tracking trial-and-error—start with science instead of months of adjustment.
Accounts for age, sex, and metabolism—captures biological differences that generic advice ignores.
Free and instant—no sign-up, no ads, no upsell; calculate as many times as you want.
Supports multiple goals—weight loss, muscle gain, maintenance, or athletic performance—all from one number.
Tips & common mistakes
Common mistakes
Overestimating activity level (choosing 'very active' when you exercise 2–3 days/week); even moderate exercise overreaches—be conservative.
Ignoring that TDEE changes with age and weight loss; recalculate every 5–10 kg of weight change or yearly as you age.
Treating TDEE as exact rather than a starting point; individual metabolism varies ±10–20%, so adjust by +/−100–200 cal based on real results.
Forgetting to account for metabolic adaptation; eating 500 cal below TDEE daily slows metabolism after 4–6 weeks, requiring recalculation.
Tips
Use 'lightly active' as your default if unsure; most people overestimate daily activity, and conservative estimates prevent overeating.
Track your real intake for 2–3 weeks at your calculated TDEE and adjust: if weight doesn't budge after 3 weeks, lower by 100–200 cal.
Remember that TDEE includes your basal metabolic rate—you burn this sitting still; exercise is a bonus, not the whole picture.
Combine this calculator with a food tracker (MyFitnessPal, Cronometer) to bridge the gap between theory and practice.
Frequently asked questions
Why is my TDEE higher/lower than a friend's at the same weight?
Age, sex, muscle mass, height, and genetics all shift TDEE. A 30-year-old muscular male typically burns 300–500 more calories than a sedentary woman of similar weight. Activity level differences also compound quickly.
Can I eat below my TDEE every day to lose weight faster?
Yes, but not aggressively. A 500 cal/day deficit yields ~0.5 kg weight loss per week, which is sustainable. Deficits >750 cal/day often trigger muscle loss, fatigue, and metabolic slowdown within weeks.
How often should I recalculate?
Recalculate every 5–10 kg of weight change or annually. Metabolism adapts to prolonged calorie restriction, so a fresh TDEE ensures your target stays realistic.
Does this account for medical conditions (thyroid, PCOS, medications)?
No; the calculator assumes typical healthy metabolism. If you have a metabolic disorder, ask a doctor or registered dietitian to adjust your target by 10–20%.
What's the difference between TDEE and BMR?
BMR is calories burned at complete rest; TDEE adds exercise and daily movement on top. BMR is typically 60–75% of TDEE for sedentary people, less for active people.
Is the Mifflin-St Jeor equation the most accurate?
It's the gold standard for most people (within ±10% for healthy adults). Harris-Benedict is older but still valid; Katch-McArdle is best if you know your body fat %, but harder to measure.