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Calorie Calculator – Daily Calorie Needs by Weight Goal

Knowing your maintenance calorie level — the amount that keeps your weight stable — is the foundation of any effective nutrition plan. Eat below it to lose fat; above it to gain muscle; at it to maintain. This calorie calculator uses the Mifflin-St Jeor equation, the most scientifically validated formula for estimating daily calorie needs in the general adult population.

Enter your personal stats and activity level to get your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Then select your goal to see a tailored calorie target with a starting macronutrient breakdown for protein, carbohydrates, and fat.

How to use the Calorie Calculator

Enter your age, sex, height, and current weight.

Select your average daily activity level.

Choose your goal: lose fat, maintain, or gain muscle.

View your BMR, TDEE, recommended daily calories, and macro targets.

TDEE Activity Level Multipliers
Activity Level	Description	Multiplier
Sedentary	Desk job, no exercise	BMR × 1.2
Lightly active	Light exercise 1–3 days/week	BMR × 1.375
Moderately active	Moderate exercise 3–5 days/week	BMR × 1.55
Very active	Hard exercise 6–7 days/week	BMR × 1.725
Extra active	Physical job + daily hard training	BMR × 1.9

Calorie Calculator FAQ

How many calories should I eat to lose weight?

A deficit of 500 kcal/day below TDEE targets roughly 1 lb of fat loss per week. A 250 kcal deficit is more sustainable and preserves more muscle. Don't drop below your BMR for extended periods.

Is 1,200 calories per day safe?

1,200 kcal/day is the commonly cited minimum for women; 1,500 for men. Below these levels, nutritional deficiencies become likely and metabolism can slow. Very low calorie diets should be medically supervised.

Should I eat back exercise calories?

Most fitness professionals recommend eating back 50–75% of estimated exercise calories. This accounts for the fact that calorie-burn estimates from exercise machines and fitness apps are often overstated.

Why isn't weight loss perfectly linear even on a deficit?

Water retention from sodium, menstrual cycle fluctuations, glycogen depletion and repletion, and normal daily weigh-in variation all cause the scale to fluctuate. Trend over 2–4 weeks is more meaningful than day-to-day changes.