Calorie Calculator
Calculate your daily calorie needs based on age, sex, height, weight, and activity level. Uses the Mifflin-St Jeor equation.
Daily Calories to Maintain
2,693
BMR: 1,737 cal/day
Weight Loss
Lose 0.5 lb/week2,443 cal/day
Lose 1 lb/week2,193 cal/day
Lose 2 lbs/week1,693 cal/day
Weight Gain
Gain 0.5 lb/week2,943 cal/day
Gain 1 lb/week3,193 cal/day
Frequently Asked Questions
How are daily calories calculated?+
This calculator uses the Mifflin-St Jeor equation to find your Basal Metabolic Rate (BMR), then multiplies by an activity factor to estimate Total Daily Energy Expenditure (TDEE). The Mifflin-St Jeor equation is considered the most accurate formula for most people.
How many calories should I eat to lose weight?+
A deficit of 500 calories per day results in roughly 1 pound of weight loss per week. A 250-calorie deficit loses about 0.5 lb/week. Don't go below 1,200 (women) or 1,500 (men) calories without medical supervision.
What is BMR vs TDEE?+
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to keep you alive. TDEE (Total Daily Energy Expenditure) is BMR plus the calories burned through activity. TDEE is what you actually need to eat to maintain weight.
Are calorie calculators accurate?+
Calorie calculators provide estimates, not exact numbers. Individual metabolism varies by ±10-15%. Use the result as a starting point, track your weight for 2-3 weeks, then adjust up or down based on actual results.