Daily Calorie Calculator

Understanding Daily Calorie Needs

Daily calorie needs are commonly estimated in two steps. First, the calculator estimates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation. Then it multiplies BMR by an activity factor to estimate total daily energy expenditure (TDEE).

Activity multipliers used here

• Sedentary: 1.2 (little or no exercise)
• Lightly active: 1.375 (1–3 days/week)
• Moderately active: 1.55 (3–5 days/week)
• Very active: 1.725 (6–7 days/week)
• Extra active: 1.9 (hard training or physical job)

Calorie targets for common goals

A common starting point for weight loss is a modest calorie deficit (often around 500 kcal/day), while a smaller surplus (around 250 kcal/day) is frequently used for gradual weight gain. Your needs can vary based on body composition, training volume, and health status.

Important limitations

• TDEE is an estimate and can vary with hormones, sleep, and day-to-day activity.
• Equations are less accurate for very muscular people, older adults, or during pregnancy.
• Consult a qualified healthcare or nutrition professional for individualized guidance.

Sources

• Mifflin MD, et al. A new predictive equation for resting energy expenditure in healthy individuals (1990)
• NIH NIDDK: Body Weight Planner (energy balance overview)