Category
Fitness
Calorie Calculator
Daily calorie needs based on activity level and goals
Estimated time
1 min
Enter Your Information
Estimate daily calories using age, body metrics, activity level, and your goal.
Sex
Choose your typical week, not your hardest day. This multiplier turns your BMR into a TDEE calorie estimate.
Goal shifts calories around TDEE: a deficit for fat loss, maintenance at TDEE, or a surplus for gain.
Goal Guidance
- Maintain: around your TDEE (maintenance calories).
- Lose 1 lb/week: roughly 500 calorie daily deficit.
- Lose 2 lbs/week: roughly 1,000 calorie daily deficit.
- Gain 1 lb/week: roughly 500 calorie daily surplus.
How Calorie Estimates Are Built
This calculator uses the Mifflin-St Jeor equation to estimate BMR, then applies an activity multiplier to estimate TDEE.
- BMR estimates calories burned at complete rest.
- TDEE is BMR multiplied by activity level.
- Goal calories shift TDEE up or down to support weight change.
- Real-world needs vary by sleep, stress, hormones, and training load.
Examples
Maintenance scenario
Male, 30, 170 lbs, 5'10", moderate activity
Around 2,400 calories/day
Fat loss scenario
Female, 25, 140 lbs, 5'6", light activity
Around 1,600 calories/day for moderate loss
Active training scenario
Male, 40, 200 lbs, 6'0", active
Around 2,500 calories/day for moderate loss
Frequently Asked Questions
How accurate is this calorie estimate?
It is a strong starting point, but personal metabolism can vary, so track trends and adjust over time.
Do I need to hit this number exactly?
No. A weekly average near your target is usually more practical and effective.
Is aggressive weight loss safe?
It may not be suitable for everyone. Speak with a healthcare professional before aggressive deficits.
What activity level should I choose?
Use the level that best reflects your average week, not your best single day.