Daily Calorie Calculator
Estimate how many calories you need each day for weight loss, maintenance, or weight gain. Powered by the Mifflin-St Jeor equation the most accurate predictive formula in clinical use.
Enter your details
Your results
- BMR (at rest)
- 1,401 kcal/day
- Aggressive loss (-2 lb/wk)
- 927 kcal/day
- Mild gain (+1 lb/wk)
- 2,427 kcal/day
A 500 kcal/day deficit produces about 1 lb of fat loss per week for most adults. Combine with high protein and strength training to preserve muscle.
How to use this calculator
- 1Select US or Metric Units at the top of the calculator.
- 2Enter your sex, age, weight, height, and weekly activity level.
- 3Use the maintenance number as your baseline and adjust up or down based on your goal.
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 1,800–2,400 kcal/day to maintain weight; most adult men need 2,200–3,000 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 300–600 kcal/day. Larger deficits work briefly but increase muscle loss, hunger, and rebound risk.
Combine the deficit with a high-protein diet (about 0.7–1.0 g of protein per pound 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, which leads to binges and stalled progress.
- •Ignoring protein, which both preserves muscle and reduces hunger.
Pair Your Plan With a Daily Wellness Habit
Calculators set the target daily habits make it stick. Add a gentle herbal tea to your morning routine to support digestion, hydration, and a calmer wellness rhythm.
- Natural plant-based ingredients
- Supports digestion & daily wellness
- Easy 1-minute add to your morning routine
Frequently Asked Questions
How many calories should I eat to lose weight?
Start with a 500 kcal/day deficit from your maintenance number that's about 1 lb (0.5 kg) per week.
Is 1,200 calories too low?
For most adults, yes. Without medical supervision, women should generally not go below 1,200 kcal/day and men below 1,500 kcal/day.
How accurate is a calorie calculator?
Predictive equations have ±10% margin of error. Use the result as a starting point and adjust based on 2–4 weeks of real data.
Should I eat back exercise calories?
If the calculator already includes your activity level, no that would double-count the movement.
Why am I not losing weight in a deficit?
Most often the deficit is smaller than estimated. Track everything for a week to verify, and watch for liquid calories and weekend eating.
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.