Daily Calorie Needs Calculator

Calculate your daily calorie requirements for your goals

Daily Calorie Needs Calculator

Calculate your daily calorie requirements for your goals

Also try: Calculate calories burned during exercise

Calorie Burned Calculator

Calculate Your Calorie Needs

Age (years)

Sex

Male Female

Height

Weight (lbs)

Activity Level

Understanding the Calculations

BMR Formula (Mifflin-St Jeor Equation)

For Men:

For Women:

TDEE Formula

What is BMR?

Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain vital functions like breathing, circulation, and cell production.

What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including your BMR plus calories burned through activity and exercise.

Activity Level Guide

Sedentary (1.2x)

Little to no exercise, desk job, minimal physical activity throughout the day

Lightly Active (1.375x)

Light exercise 1-3 days/week, walking, light stretching, or standing job

Moderately Active (1.55x)

Moderate exercise 3-5 days/week, regular workouts, active lifestyle

Very Active (1.725x)

Hard exercise 6-7 days/week, training twice per day, physically demanding job

Extra Active (1.9x)

Very hard exercise daily, professional athlete, extremely physically demanding job

Calorie Goals for Different Objectives

Weight Loss

To lose approximately 1 pound (0.45 kg) per week, create a daily deficit of 500 calories below your TDEE. This results in a 3,500 calorie weekly deficit.

Safe weight loss: 1-2 lbs (0.5-1 kg) per week

Weight Maintenance

Consume calories equal to your TDEE to maintain your current weight. This balances energy intake with energy expenditure.

Weight Gain (Muscle Building)

To gain approximately 1 pound (0.45 kg) per week, create a daily surplus of 500 calories above your TDEE. Combine with strength training for muscle growth.

Recommended: 0.5-1 lb (0.25-0.5 kg) per week for lean muscle gain

Important Considerations

Factors Affecting Calorie Needs:

• Body composition (muscle vs. fat ratio)
• Genetics and metabolism
• Hormone levels and health conditions
• Sleep quality and stress levels
• Environmental temperature

Using This Calculator:

• Results are estimates based on population averages
• Individual needs may vary by ±10-20%
• Monitor your weight and adjust calories as needed
• Consult healthcare providers for medical conditions
• Quality of calories matters as much as quantity

Calorie Needs Comparison by Activity Level

Activity Level	Multiplier	Example BMR (1,500)	TDEE
Sedentary	1.2	1,500 cal	1,800 cal
Lightly Active	1.375	1,500 cal	2,063 cal
Moderately Active	1.55	1,500 cal	2,325 cal
Very Active	1.725	1,500 cal	2,588 cal
Extra Active	1.9	1,500 cal	2,850 cal

* Example shows TDEE calculations for a person with BMR of 1,500 calories at different activity levels

Healthy Eating Tips

Focus on Quality:

• Choose whole, unprocessed foods
• Include plenty of fruits and vegetables
• Select lean protein sources
• Opt for whole grains over refined grains

Smart Habits:

• Stay hydrated (8+ glasses of water daily)
• Eat balanced meals throughout the day
• Practice portion control
• Get adequate sleep (7-9 hours)

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35 Minute Timer

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40 Minute Timer

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45 Minute Timer

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55 Minute Timer

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120 Minute Timer

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