Daily Calorie Calculator
Estimate how many calories you need each day for weight loss, maintenance, or gain. Powered by the Mifflin-St Jeor equation — the most accurate predictive formula in clinical use.
Enter your details
Your results
- BMR (at rest)
- 1,370 kcal/day
- Mild weight loss (-0.25 kg/wk)
- 1,609 kcal/day
- Weight loss (-0.5 kg/wk)
- 1,334 kcal/day
- Aggressive loss (-1 kg/wk)
- 784 kcal/day
- Mild weight gain (+0.25 kg/wk)
- 2,159 kcal/day
Use the maintenance number as your baseline. A 500 kcal/day deficit produces about 0.5 kg (1 lb) of fat loss per week for most adults.
How Many Calories Do You Need Per Day?
Your daily calorie needs depend on your basal metabolic rate (BMR), the calories your body burns at complete rest, multiplied by an activity factor that accounts for movement, exercise, and the thermic effect of food.
Most adult women need 1,800 to 2,400 kcal/day to maintain weight; most adult men need 2,200 to 3,000 kcal/day. Athletes and very active people may need significantly more.
Calorie Deficits for Weight Loss
Sustainable weight loss happens at a moderate deficit of 300 to 600 kcal/day. Larger deficits work briefly but increase muscle loss, hunger, and rebound.
Combine the deficit with a high-protein diet (1.6-2.2 g/kg of body weight) and resistance training to preserve lean mass while losing fat.
Common Mistakes
- •Underestimating liquid calories from coffee drinks, juice, and alcohol.
- •Overestimating calories burned during exercise.
- •Cutting too aggressively, leading to binges and stalled progress.
- •Ignoring protein, which both preserves muscle and reduces hunger.
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Frequently Asked Questions
How accurate is this calorie calculator?
Predictive equations have a margin of error of about ±10%. Use the result as a starting point and adjust based on 2-4 weeks of real-world data.
Should I eat back exercise calories?
If the calculator already includes your activity level, do not add exercise calories on top — that double-counts the movement.
What is the lowest safe calorie intake?
Generally not below 1,200 kcal/day for women or 1,500 kcal/day for men without medical supervision.
Related Calculators
Find your Total Daily Energy Expenditure — calories burned across a full day.
Find your Basal Metabolic Rate — the calories you burn at complete rest.
Calculate your daily protein, carb, and fat targets.
Calculate optimal daily protein for weight loss, maintenance, or muscle gain.