Daily Calorie Needs Calculator
Calculate your basal metabolic rate (BMR) and total daily energy expenditure (TDEE), then get a calorie target for your selected goal.
Calorie Targets
BMR
1758 kcal/day
Maintenance (TDEE)
2724 kcal/day
Activity factor ×1.550
Goal calories
2724 kcal/day
Converted weight: 80.0 kg • Height: 178.0 cm
How to Use This Calculator
Enter personal details
Provide sex, age, current weight, and height. Choose metric or imperial units to match your measurements.
Select activity and goal
Activity level calculates maintenance calories. Pick a goal (loss, gain, or maintain) to see an adjusted target.
Track and adjust
Use the suggested calories as a starting point. Monitor progress for 2–4 weeks and tweak intake or activity as needed.
Formula
BMR (male) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
BMR (female) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
TDEE = BMR × Activity Factor
Goal calories = TDEE + Calorie Adjustment
- Activity factors approximate daily movement beyond resting metabolism.
- Calorie adjustments of 250–500 kcal/day produce gradual body weight changes.
- Recalculate after notable weight changes to keep estimates current.
Full Description
This calculator uses the Mifflin–St Jeor formula to estimate basal metabolic rate and multiplies it by an activity factor to find total daily energy expenditure. Adjusting calories above or below TDEE allows you to create structured plans for fat loss, maintenance, or muscle gain.
Pair your calorie target with adequate protein intake, purposeful training, and sleep hygiene. Combine these habits with regular progress checks to reach your goals while preserving health and performance.
Frequently Asked Questions
How accurate are these estimates?
The Mifflin–St Jeor equation provides a well-researched starting point. Adjust intake based on trend data from scale weight, measurements, and performance.
Can I choose a custom calorie deficit or surplus?
Yes. Use the displayed goal calories as guidance and adjust manually (for example ±300 kcal) based on comfort and progress.
What activity factor should I choose?
Select the description that matches your weekly routine. If your weight changes faster than expected, pick a different factor or adjust calories.
How often should I recalculate?
Recalculate after a 5–10% body weight change, or when your training frequency, job activity, or lifestyle shifts noticeably.