BMR · TDEE · Weight-loss targets
Daily Calorie Calculator
How many calories do you actually need each day? Enter a few details, hit calculate, and get your maintenance number — plus safe weight-loss targets.
Your details
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Your estimate
Ready when you are
Fill in the five details above, then hit Calculate — your daily calorie needs appear here.
Maintenance calories (TDEE)
- BMR (at rest)
- —
- Activity factor
- —
Weight-loss targets
- Lose ~0.5 kg (1 lb) / week—
- Lose ~1 kg (2 lb) / week—
Roughly 500 kcal/day less ≈ 0.5 kg per week. Larger deficits are faster but harder to sustain — aim for 0.5–1 kg per week and talk to a professional before aggressive plans.
Estimate only — not medical advice. Individual needs vary with body composition, health conditions and metabolism.
Transparent math
One equation, no black box
Mifflin-St Jeor is the equation most cited in nutrition research for estimating resting energy expenditure in healthy adults — the same approach used by major clinical and public-health resources, including guidance summarized by theAmerican Cancer Society. We show every step so you can check the number yourself.
See how our estimates workClose the loop
Eat in, burn out — both sides of the scale
Maintenance calories tell you what goes in. Our exercise calculator tells you what burns off — for 125+ activities, by time, distance or calorie goal. Used together, they give you the full energy picture.
Open the exercise calculatorFAQ
Questions, answered plainly
How does this daily calorie calculator work?
It first estimates your Basal Metabolic Rate (BMR) with the Mifflin-St Jeor equation — the formula generally regarded as the most accurate for most adults — using your sex, age, weight and height. It then multiplies your BMR by an activity factor to estimate Total Daily Energy Expenditure (TDEE): the calories you need to maintain your current weight.
What is the difference between BMR and TDEE?
BMR is what your body burns at complete rest just to keep you alive — breathing, circulating blood, cellular repair. TDEE adds the energy you spend moving and digesting on top of that. BMR is almost always the larger share of your daily burn.
How many calories should I eat to lose weight?
A deficit of about 500 calories per day from your maintenance (TDEE) number roughly corresponds to losing 0.5 kg (about 1 lb) per week, since a kilogram of body fat stores around 7,700 kcal. Larger deficits are faster but harder to sustain. Pair this estimate with an exercise plan — like the calories burned calculator — and talk to a healthcare professional before making big changes.
Why does sex matter in the formula?
The Mifflin-St Jeor equation uses different constants for men and women because average body composition — particularly the share of lean mass — differs between the sexes, which shifts resting energy expenditure. It is a population-level adjustment, not an exact rule for every individual.
Is this medical advice?
No. These are educational estimates only, not medical advice or a diagnosis. Nutrition needs vary with health conditions, pregnancy, medications and more. Speak with a registered dietitian or your doctor before starting a weight-change plan.