Your daily calorie needs depend on size, age, sex, and how much you move. This calculator estimates maintenance calories (TDEE) using the Mifflin-St Jeor BMR formula and a standard activity multiplier. It also shows rough targets for modest weight loss or gain.
Estimates only—real needs vary with genetics, muscle mass, sleep, and daily movement. A deficit or surplus of ~500 kcal/day often targets ~1 lb/week change; adjust based on results. Not medical advice.
Related tools & guides
- BMR Calculator — resting metabolism only
- Macro Calculator — split calories into protein, carbs, fat
- BMI Calculator
- How to Use a Calorie Calculator
- How Many Calories Do You Need Per Day?
- Why Calorie Estimates Are Never Perfect
- All tools
Pair calorie targets with Building Balanced Meals for Weight Loss or 16:8 Intermittent Fasting if you use time-restricted eating.