Calorie Calculator
Calculate your BMR, TDEE, and daily calorie needs for weight management
Personal Information
Enter your details to calculate calorie needs
Moderate exercise 3-5 days/week
Maintain current weight
Calorie Needs
Your daily calorie requirements
About Calorie Calculations
Key Terms
- • BMR: Basal Metabolic Rate - calories burned at rest
- • TDEE: Total Daily Energy Expenditure - calories burned including activity
- • Calorie Deficit: Eating fewer calories than you burn (weight loss)
- • Calorie Surplus: Eating more calories than you burn (weight gain)
Activity Levels
- • Sedentary: Little to no exercise (office job)
- • Light: Light exercise 1-3 days/week
- • Moderate: Moderate exercise 3-5 days/week
- • Active: Heavy exercise 6-7 days/week
- • Very Active: Very heavy exercise, physical job
Weight Management Tips
- • Aim for 1-2 lbs per week weight change for sustainable results
- • Track your food intake to ensure you're meeting calorie goals
- • Adjust calories based on progress and activity level
- • Focus on whole foods and balanced macronutrients
- • Consult a healthcare provider for personalized advice
Frequently Asked Questions
How many calories do I need per day?▾
Your daily needs depend on age, sex, weight, height, and activity level. Most adult women need 1,800–2,400 calories and most adult men need 2,200–3,000 calories to maintain weight.
How are calorie needs calculated?▾
The calculator uses the Mifflin–St Jeor equation to estimate your BMR (basal metabolic rate), then multiplies by an activity factor to estimate total daily needs.
How many calories should I cut to lose weight?▾
A deficit of 500 calories per day typically produces about 1 pound of weight loss per week. Larger deficits risk muscle loss and are harder to sustain.
What is a good macro breakdown?▾
A balanced split is roughly 30% protein, 40% carbs, and 30% fat, but this varies by goal. Higher protein (40%) supports muscle gain and fat loss.