Daily Calorie Calculator
Calculate your daily calorie needs based on age, gender, weight, height, and activity level using the Mifflin-St Jeor equation.
Understanding Daily Calorie Needs
Your daily calorie needs depend on your Basal Metabolic Rate (BMR) — the energy your body uses at rest — multiplied by an activity factor. Our calculator uses the Mifflin-St Jeor equation, considered the most accurate formula for estimating BMR:
- Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
- Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
This BMR is then multiplied by an activity factor ranging from 1.2 (sedentary) to 1.9 (extremely active) to estimate your Total Daily Energy Expenditure (TDEE).
Calories for Weight Management
Understanding your TDEE helps you manage your weight effectively:
- Maintain weight: Eat at your TDEE level
- Lose weight: Create a deficit of 500 calories/day to lose ~0.5 kg per week
- Gain weight: Add 300-500 calories above TDEE for gradual muscle gain
A moderate deficit of 500 calories per day is generally safe and sustainable. Extreme calorie restriction (below 1,200 for women or 1,500 for men) is not recommended without medical supervision.
Frequently Asked Questions
How many calories should I eat per day?
It varies by age, sex, weight, height, and activity level. Most adults need between 1,600 and 3,000 calories per day. Use our calculator for a personalized estimate based on the Mifflin-St Jeor equation.
What is the Mifflin-St Jeor equation?
It is a formula published in 1990 that estimates your Basal Metabolic Rate (BMR) based on weight, height, age, and sex. Studies show it is the most accurate BMR prediction equation for most people.
Should I count calories to lose weight?
Calorie counting can be an effective tool for weight loss, but it is not the only approach. Focus on nutrient-dense foods, adequate protein, and consistent physical activity for sustainable results.