Find your daily calorie needs based on your age, gender, height, weight, and activity level. Get personalized targets for weight loss, maintenance, and weight gain.
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate for estimating BMR. Results are estimates — individual needs vary based on metabolism, muscle mass, and other factors. Consult a healthcare provider before making significant dietary changes.
This calculator uses the Mifflin-St Jeor equation, considered the most accurate formula for estimating Basal Metabolic Rate (BMR). BMR represents the calories your body burns at complete rest to maintain basic functions like breathing, circulation, and cell production. Your Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor that accounts for your daily movement and exercise level.
Weight loss: Create a 500-calorie daily deficit to lose approximately 1 pound (0.45 kg) per week. A 1,000-calorie deficit targets 2 lbs/week but may not be sustainable. Maintenance: Eat your TDEE to maintain current weight. Weight gain/muscle building: Eat 250–500 calories above TDEE combined with resistance training. Extreme calorie restriction below 1,200 (women) or 1,500 (men) is not recommended without medical supervision.
While calorie balance determines weight change, the quality of those calories affects your health, energy, and body composition. Prioritize whole foods: lean proteins, vegetables, fruits, whole grains, and healthy fats. Protein is especially important — it preserves muscle during weight loss and has a higher thermic effect (your body burns more calories digesting it). Stay hydrated, as thirst is often mistaken for hunger.