Calorie Calculator
Daily calorie needs for any goal — Mifflin-St Jeor formula
Daily Calorie Target
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Frequently Asked Questions
What formula does this calorie calculator use?
The Mifflin-St Jeor equation, validated in 2005 by the Academy of Nutrition and Dietetics as the most accurate for estimating BMR in most adults. BMR × activity factor = TDEE (total daily energy expenditure).
How many calories should I eat to lose weight?
A deficit of 500 calories/day creates ~1 lb/week of fat loss (since 1 lb fat ≈ 3,500 calories). A 250 cal/day deficit = 0.5 lb/week, which is more sustainable long-term. Never go below 1,200 cal/day (women) or 1,500 cal/day (men) without medical supervision.
What is BMR vs TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to maintain organ function. TDEE (Total Daily Energy Expenditure) multiplies BMR by your activity level to get what you actually burn each day.
How many calories do I need to gain muscle?
A surplus of 250–500 cal/day is ideal for lean muscle gain ("clean bulk"). Larger surpluses lead to more fat gain. Combine with sufficient protein (1.6–2.2g per kg of bodyweight) and progressive resistance training.
Why does my calorie need change over time?
As you lose weight, your BMR decreases (less mass to maintain). As you build muscle, it increases. TDEE also changes if your activity level changes. Recalculate every 4–6 weeks or after significant weight changes.
Typical Daily Calorie Needs
| Profile | Calories |
|---|---|
| Sedentary woman (30) | 1,600–1,800 |
| Active woman (30) | 2,000–2,200 |
| Sedentary man (30) | 2,000–2,200 |
| Active man (30) | 2,600–2,900 |
| Weight loss (woman) | 1,200–1,500 |
| Weight loss (man) | 1,500–1,800 |
| Athlete (intensive) | 3,000–5,000+ |
Calorie Deficit Math
1 lb fat ≈ 3,500 calories
How Many Calories Do You Need?
Your daily calorie needs depend on your Basal Metabolic Rate (BMR) — the energy your body requires at complete rest — multiplied by how active you are. This total is called TDEE (Total Daily Energy Expenditure).
Eating at your TDEE maintains your current weight. Eating below it causes weight loss; eating above it causes weight gain. The relationship is roughly linear: every 3,500 calorie deficit equals 1 pound of fat loss.
The Mifflin-St Jeor Formula
This calculator uses the Mifflin-St Jeor equation, recommended by the Academy of Nutrition and Dietetics as the most accurate for most adults:
Men
BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Women
BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
Then multiply by activity factor
TDEE = BMR × Activity Factor (1.2 – 1.9)