Find out exactly how many calories you need daily to lose, maintain, or gain weight — based on the Mifflin-St Jeor equation.
The science behind your daily energy needs.
We use the Mifflin-St Jeor equation — recommended by the Academy of Nutrition and Dietetics as the most accurate BMR formula:
Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
Your BMR is then multiplied by your activity level to get your TDEE (Total Daily Energy Expenditure) — the calories you actually burn each day.
| Activity Level | Description |
|---|---|
| Sedentary | Desk job, little or no exercise |
| Light | Exercise 1–3 days per week |
| Moderate | Exercise 3–5 days per week |
| Active | Hard exercise 6–7 days per week |
| Very Active | Physical job + daily exercise |
Quick answers to common calorie questions.
It depends on your age, gender, height, weight, and activity level. On average, adult women need 1,600–2,400 calories and adult men need 2,000–3,000 calories per day. Use our calculator for a personalized estimate.
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your activity level — it's the total calories you burn each day.
A deficit of about 500 calories per day leads to roughly 0.5 kg (1 lb) of weight loss per week, which is considered safe and sustainable. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.
We use the Mifflin-St Jeor equation, which is considered the most accurate BMR formula by the Academy of Nutrition and Dietetics.
No. All calculations run entirely in your browser. Your age, weight, height, and results are never stored or sent anywhere.