Daily Calorie Needs Calculator
Calculate your daily calorie requirements based on your personal metrics and activity level. This calculator uses the Mifflin-St Jeor equation, one of the most accurate formulas for estimating Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).
Weight Goals
Mild Weight Loss (0.25 kg/week)
0 kcal/day
Weight Loss (0.5 kg/week)
0 kcal/day
Extreme Weight Loss (1 kg/week)
0 kcal/day
Mild Weight Gain (0.25 kg/week)
0 kcal/day
Weight Gain (0.5 kg/week)
0 kcal/day
Fast Weight Gain (1 kg/week)
0 kcal/day
How to Use This Calculator
- Choose your preferred unit system (Metric or Imperial)
- Enter your age, sex, weight, and height
- Select your activity level based on your weekly exercise routine
- Click "Calculate Calorie Needs" to see your results
Understanding Your Results
BMR (Basal Metabolic Rate): The number of calories your body burns at rest to maintain vital functions like breathing, circulation, and cell production.
Maintenance Calories (TDEE): Total Daily Energy Expenditure - the total calories you burn per day including all activities. Eating this amount will maintain your current weight.
Weight Goals: Calculated calorie targets for different weight change objectives. A deficit of 500 kcal/day typically results in losing 0.5 kg per week, while a surplus leads to weight gain.
Important Disclaimers
- This calculator provides estimates based on standard formulas and should not replace professional medical advice
- Individual metabolic rates can vary significantly based on genetics, muscle mass, and health conditions
- Extreme calorie deficits (below 1200 kcal/day for women, 1500 kcal/day for men) are not recommended without medical supervision
- Consult with a healthcare provider or registered dietitian before making significant dietary changes
- For accurate results, be honest about your activity level - most people overestimate their activity