Daily calorie needs based on activity level and goals
Estimate daily calories using age, body metrics, activity level, and your goal.
Sex
This calculator uses the Mifflin-St Jeor equation to estimate BMR, then applies an activity multiplier to estimate TDEE.
Male, 30, 170 lbs, 5'10", moderate activity
Around 2,400 calories/day
Female, 25, 140 lbs, 5'6", light activity
Around 1,600 calories/day for moderate loss
Male, 40, 200 lbs, 6'0", active
Around 2,500 calories/day for moderate loss
It is a strong starting point, but personal metabolism can vary, so track trends and adjust over time.
No. A weekly average near your target is usually more practical and effective.
It may not be suitable for everyone. Speak with a healthcare professional before aggressive deficits.
Use the level that best reflects your average week, not your best single day.