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
Instructions
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.
About This Tool
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.
Common Questions
How accurate are these estimates?
The Mifflin-St Jeor equation is a strong population-level estimate. Tune calories using weekly weight trends and how you feel in training.
Can I choose a custom calorie deficit or surplus?
Yes. Treat the goal calories as a starting point and adjust by roughly 100-200 kcal steps based on progress and recovery.
What activity factor should I choose?
Pick the description that best matches your typical week. If weight changes faster than expected, move up or down one activity tier.
How often should I recalculate?
Recalculate after about 5-10% body weight change or when your job, training, or daily steps change materially.
When to Use This Calculator
- Starting a structured nutrition plan
- Setting protein and calorie targets after TDEE
- Revising intake after 5–10% body weight change
- Coaching clients with evidence-based formulas
- Comparing maintenance vs. cut vs. bulk scenarios
Common Mistakes to Avoid
- Overstating activity level (inflates calories and slows fat loss)
- Cutting calories too aggressively for long periods
- Ignoring hunger, sleep, and training recovery signals
- Never recalculating after significant weight change