Calorie Calculator
How many calories should you eat per day? Our free calorie calculator uses the scientifically validated Mifflin-St Jeor equation to estimate your Total Daily Energy Expenditure (TDEE) based on your age, height, weight, sex, and activity level.
Once you know your daily calorie target, see where you stand on body composition with our Body Fat Percentage Calculator.
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Your personalized calorie target will appear here
How Your Daily Calorie Needs Are Calculated
Your body burns calories every day just to keep you alive, and it burns even more when you move around. To accurately estimate your daily energy requirements, our calculator relies on two primary components: your Basal Metabolic Rate (BMR) and your Total Daily Energy Expenditure (TDEE).
Basal Metabolic Rate (BMR)
Your BMR represents the number of calories your body requires to perform basic life-sustaining functions while at rest, such as breathing, circulation, and cell production. We calculate this using the Mifflin-St Jeor equation, which is widely considered the most accurate predictive formula in clinical settings. The calculation relies heavily on your age, sex, weight, and height.
Total Daily Energy Expenditure (TDEE)
Once your BMR is determined, we multiply it by an activity factor (ranging from sedentary to extremely active) to calculate your TDEE. This represents the total number of calories you burn in a typical day, including exercise, walking, and non-exercise activity thermogenesis (NEAT).
Caloric Deficits and Surpluses
To lose weight, you must consume fewer calories than your TDEE (a caloric deficit). A standard, safe deficit is around 500 calories per day, which typically leads to about 1 pound of weight loss per week. Conversely, to gain muscle mass (bulking), you need a caloric surplus, usually around 300 to 500 calories above your TDEE to fuel muscle growth.
Frequently Asked Questions
How many calories should I eat to lose weight?
A deficit of 500 calories per day is generally recommended by health professionals for safe and sustainable weight loss. This typically equates to losing about 1 pound per week. Avoid dropping your calories too low, as crash dieting can slow your metabolism and cause muscle loss.
What is the Mifflin-St Jeor equation?
It is the most widely accepted predictive formula used by dietitians and nutritionists to calculate Basal Metabolic Rate (BMR). Introduced in 1990, it has been shown to be more accurate than older formulas like the Harris-Benedict equation, especially across different body compositions.
Do I need to count calories to lose weight?
Not necessarily, but understanding your calorie needs provides a concrete baseline. While some people can lose weight intuitively by eating whole foods and controlling portions, tracking calories is the most reliable way to ensure you are consistently in a caloric deficit.
How accurate is a calorie calculator?
Calorie calculators provide highly educated estimates based on clinical averages. Use the calculated TDEE as your starting point, track your weight for 2-3 weeks, and adjust your caloric intake up or down based on your real-world progress.