CALORIE
CALCULATOR
Find your precise daily calorie needs for weight loss, maintenance, or muscle gain.
How Many Calories Should I Eat Per Day?
Most adults need 1,600–3,000 calories daily depending on size, age, and activity level. Use the Mifflin-St Jeor equation: BMR × activity factor (1.2–1.9). To lose 0.5kg/week, eat 500 calories below your TDEE. To build muscle, eat 200–300 calories above it.
What This Calculator Does
The Calorie Calculator uses the Mifflin-St Jeor equation — the most accurate BMR formula endorsed by the American Dietetic Association — to calculate your daily calorie needs. Results include maintenance, fat loss, and muscle gain targets.
The Formula Explained
BMR (men) = (10 × kg) + (6.25 × cm) − (5 × age) + 5. BMR (women) = (10 × kg) + (6.25 × cm) − (5 × age) − 161. TDEE = BMR × activity multiplier (1.2–1.9). Example: 30-year-old male, 175cm, 75kg, moderately active → BMR 1,724 → TDEE 2,672 kcal/day.
What Your Result Means
Your maintenance calories keep your weight stable. Subtract 500 kcal/day to lose ~0.5kg/week (safe, sustainable rate). Add 200–300 kcal/day for lean muscle gain. Never eat below 1,200 kcal (women) or 1,500 kcal (men) without medical supervision.
Macro Calculator to split into protein/carbs/fat · TDEE Calculator for detailed energy breakdown
How Many Calories Do You Need?
Your calorie needs are determined by your Total Daily Energy Expenditure (TDEE) — the total calories your body burns in a day. TDEE = BMR (resting calorie burn) multiplied by an activity factor. To lose weight, eat below TDEE; to gain muscle, eat above it; to maintain, eat at it.
Mifflin-St Jeor Equation
This calculator uses the Mifflin-St Jeor equation, the most accurate BMR formula for most people. It outperforms the older Harris-Benedict equation by approximately 5% in validation studies. For very lean or very muscular individuals, the Katch-McArdle formula using body fat percentage is more accurate.