To maintain your weight
calories per day
How many calories do I need a day?
Your daily calorie need is your Total Daily Energy Expenditure (TDEE) — the energy your body burns in a day. This calculator uses the well-regarded Mifflin-St Jeor equation to estimate your resting burn (BMR) from your sex, age, height and weight, then multiplies by an activity factor. To lose weight, eat below that number; to gain, eat above it. A ~500-calorie daily gap is a common, gentle target for about a pound a week.
These are estimates for general guidance, not medical or dietary advice. Real needs vary with body composition, health conditions and medications. Don’t drop below about 1,200 (women) or 1,500 (men) calories a day without professional supervision — check with a doctor or dietitian.
Frequently Asked Questions
What is TDEE?
Total Daily Energy Expenditure — the total calories you burn in a day, including resting metabolism plus activity. Eating at your TDEE keeps your weight steady.
Why does the calculator ask my activity level?
Movement is a big part of what you burn. Someone with a desk job burns far less than someone training daily, so the activity multiplier tailors the estimate to your lifestyle.
How fast can I safely lose weight?
About 0.5–1 kg (1–2 lb) a week is a widely recommended, sustainable pace — roughly a 500-calorie daily deficit. Faster isn’t better and is harder to keep off.
Is Mifflin-St Jeor accurate?
It’s one of the most accurate simple equations for estimating resting metabolism in most adults, but it’s still an estimate. Track your results for a couple of weeks and adjust.