Free Calorie Calculator - How Many Calories Do You Need?
Use our free calorie calculator to find out how many calories you need per day to lose weight, maintain, or build muscle. This BMR/TDEE calculator is based on the Mifflin-St Jeor equation. Results in seconds.
Calorie Calculator
Find out exactly how many calories your body needs each day. Based on science.
Mifflin-St Jeor Equation
This daily calorie intake calculator is an automatic tool that provides an estimate of your daily energy needs based on your sex, age, weight, height, physical activity level, and fitness goal. It uses the Mifflin–St Jeor formula to calculate Basal Metabolic Rate (BMR), then adjusts for your activity and goal to estimate daily calorie intake. Learn Your Total Daily Energy Expenditure with this TDEE calculator.
Disclaimer: This tool provides general information only and should not be considered medical or nutritional advice. Individual needs may vary. For a personalized plan, consult a registered dietitian or healthcare professional.
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How many calories should I eat a day?
Most adults need between 1,600 and 3,000 calories per day, but the right number depends on your age, weight, height, biological sex, and how active you are. A sedentary woman in her 30s might need around 1,800 kcal, while an active man in his 20s could need 2,800 kcal or more. The most accurate way to find your personal number is to calculate your TDEE (Total Daily Energy Expenditure) using a calorie calculator based on the Mifflin-St Jeor equation.
How many calories to lose weight?
To lose weight steadily and sustainably, you need to eat fewer calories than your body burns — this is called a calorie deficit. A deficit of 300–500 kcal per day typically leads to around 0.5 kg of fat loss per week without losing muscle or energy. Cutting calories too aggressively (more than 1,000 kcal below maintenance) tends to backfire, causing muscle loss, fatigue, and rebound weight gain. Start by finding your maintenance calories with a TDEE calculator, then reduce by 15–20%.
How many calories do I need to build muscle?
Building muscle requires a calorie surplus. Eating slightly more than your body burns to give it the energy and nutrients needed for muscle growth. A modest surplus of 10–15% above your maintenance calories is the most effective range for lean muscle gain. Going too far above this leads to unnecessary fat gain. Pairing a small surplus with sufficient protein intake (around 1.6–2.2g per kg of bodyweight) and consistent resistance training gives the best results.
What is BMR and how is it calculated?
BMR stands for Basal Metabolic Rate – the number of calories your body needs to keep you alive at complete rest, covering functions like breathing, circulation, and cell repair. It is calculated using the Mifflin-St Jeor equation, which is considered the most accurate formula for most people.
For men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5.
For women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161.
What is TDEE and why does it matter?
TDEE stands for Total Daily Energy Expenditure – the total number of calories your body burns in a day when you factor in your physical activity. It is calculated by multiplying your BMR by an activity factor, ranging from 1.2 for a sedentary lifestyle up to 1.9 for extremely active people. TDEE is your maintenance calorie number — the amount you need to eat to stay at your current weight. Whether your goal is weight loss, muscle gain, or simply staying healthy, TDEE is the starting point for any effective nutrition plan.
