Daily Calorie Calculator
Quick answer: Most adults need about 1,600–2,400 calories a day to maintain weight; to lose roughly 1 lb a week, eat about 500 calories below your maintenance (TDEE).
Work out how many calories you burn in a day and how many to eat for your goal. Enter your details and we'll estimate your BMR, your maintenance calories, and a daily target to lose, keep or gain weight.
Activity multipliers
| Activity level | Description | × BMR |
|---|
| Sedentary | Little or no exercise | 1.2 |
| Lightly active | Exercise 1–3 days/week | 1.375 |
| Moderately active | Exercise 3–5 days/week | 1.55 |
| Very active | Exercise 6–7 days/week | 1.725 |
| Athlete | Hard training or physical job | 1.9 |
How it works
First we estimate your Basal Metabolic Rate (BMR) with the Mifflin–St Jeor equation — the calories your body burns at complete rest. Multiplying that by an activity factor (1.2 for sedentary up to 1.9 for athletes) gives your maintenance calories, or TDEE. For a goal we adjust from there: about −500 calories a day loses roughly a pound a week, +500 gains it. The result is a solid starting estimate — track your weight for two weeks and nudge the number if it isn't moving as expected.
Frequently asked
What is TDEE?
Total Daily Energy Expenditure — the calories you burn in a full day, including exercise. It's your BMR (calories burned at rest) multiplied by an activity factor, and it's the number you eat at to maintain your weight.
How many calories should I eat to lose weight?
A deficit of about 500 calories a day below your maintenance loses roughly 1 pound a week. We show that target automatically, but never drop below about 1,200 (women) or 1,500 (men) without medical guidance.
Which formula does this use?
The Mifflin–St Jeor equation, which is the most accurate general BMR formula for most people. It's an estimate — your real needs depend on genetics, body composition and more.
Is this a substitute for medical advice?
No. It's a general estimate for healthy adults. If you're pregnant, have a health condition, or are planning major changes, talk to a doctor or dietitian first.
Why did my target stop dropping?
We won't suggest going below about 1,200 calories for women or 1,500 for men, since very low intakes are hard to sustain and can be unsafe. Lose weight more slowly or move more instead.
Should I recalculate as I lose weight?
Yes. Your calorie needs fall as you get lighter, so re-run it every 10–15 pounds to keep your target accurate.
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