Estimate your daily calorie needs based on your age, weight, height, gender, and activity level. This free calculator helps you understand how many calories you need to maintain, lose, or gain weight.
✔ Daily calorie needs • ✔ TDEE calculation • ✔ Weight goals • ✔ Instant results
This Calorie Calculator estimates how many calories your body needs each day based on your age, weight, height, gender, and activity level.
It calculates your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to help you understand how much energy your body uses each day. The results can be used for weight loss, weight maintenance, muscle gain, and general health planning.
This calculator uses the widely accepted Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR).
BMR represents the number of calories your body requires to maintain essential functions while at rest, including:
Your BMR is then multiplied by an activity factor to estimate your Total Daily Energy Expenditure (TDEE), which represents the total calories you burn each day.
| Activity Level | Description |
|---|---|
| Sedentary | Little or no exercise, mostly sitting during the day. |
| Light Activity | Light exercise or physical activity 1–3 days per week. |
| Moderate Activity | Exercise or sports 3–5 days per week. |
| Very Active | Intense exercise, physical work, or training 6–7 days per week. |
Choosing the correct activity level is important because it can significantly affect your estimated calorie requirements.
Estimated BMR: approximately 1,780 calories per day.
Estimated TDEE: approximately 2,750 calories per day.
This means approximately 2,750 calories would be required each day to maintain current body weight.
Estimated TDEE: approximately 1,950–2,100 calories per day.
Weight loss occurs when you consistently consume fewer calories than your body burns.
| Daily Deficit | Approximate Weekly Weight Loss |
|---|---|
| 250 Calories | 0.2 kg per week |
| 500 Calories | 0.4–0.5 kg per week |
| 750 Calories | 0.6–0.7 kg per week |
| 1000 Calories | Up to 1 kg per week |
A moderate calorie deficit is generally easier to maintain and may help preserve muscle mass during weight loss.
To gain weight, you must consume more calories than your body burns.
Many people aiming to build muscle choose a daily calorie surplus of approximately 250–500 calories above maintenance requirements.
Combining a calorie surplus with resistance training can support muscle growth while minimising unnecessary fat gain.
| Person | Approximate Daily Calories |
|---|---|
| Adult Female | 1,800–2,400 |
| Adult Male | 2,200–3,000 |
| Active Female | 2,200–2,800 |
| Active Male | 2,800–3,500+ |
Actual calorie requirements vary significantly between individuals.
Understanding your calorie needs can help with:
Tracking calories can also help identify eating habits and improve long-term consistency.
Using realistic calorie targets and monitoring progress over time usually produces the best results.
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body needs to perform basic life-sustaining functions while at rest.
What is TDEE?
TDEE (Total Daily Energy Expenditure) represents the total calories you burn each day including exercise and daily activities.
Can I use this calculator for weight loss?
Yes. Compare your estimated TDEE with your calorie intake to create a suitable calorie deficit.
How accurate is this calculator?
The Mifflin-St Jeor equation is widely regarded as one of the most accurate methods for estimating calorie requirements in healthy adults.
Can I build muscle using this calculator?
Yes. The calculator can help estimate maintenance calories, allowing you to create an appropriate calorie surplus for muscle growth.
Should I eat exactly the number shown?
Use the result as a starting point and adjust your intake based on your actual progress over several weeks.
Health-related information is based on publicly available guidance and commonly accepted medical and health calculation methods.
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Last Updated: August 2026