Daily Calorie Calculator
Your maintenance calories plus targets to lose, maintain or gain.
Formula
About this calculator
A daily calorie calculator tells you how many calories your body needs each day — the single most useful number for anyone trying to lose, maintain or gain weight. It starts with your basal metabolic rate (BMR), the energy you burn at complete rest, then multiplies it by an activity factor to reach your total daily energy expenditure (TDEE), also called your maintenance calories.
The BMR here uses the Mifflin-St Jeor equation, which most dietitians consider the most accurate for the general population. Your activity factor ranges from 1.2 for a sedentary lifestyle up to 1.9 for people who train hard or have physically demanding jobs. Multiply the two and you have the calories that keep your weight stable — eat that amount and, on average, you neither gain nor lose.
To change your weight, you adjust from maintenance. Because roughly 3,500 calories equals about one pound of body weight, a daily deficit of 500 calories tracks to about a pound of loss per week, while a 500-calorie surplus supports similar weight gain. The results table shows several goal levels so you can pick a pace that feels sustainable rather than extreme.
Treat the number as a well-informed starting point. Metabolism varies between individuals, and activity estimates are imperfect, so weigh yourself over two to three weeks and adjust. As a safety note, dropping intake far below your BMR is not recommended without medical supervision, and very aggressive deficits tend to backfire through muscle loss and rebound eating.
Frequently asked questions
What are maintenance calories?
They are the calories that keep your weight stable — your TDEE. It equals your BMR (resting burn) multiplied by an activity factor reflecting how much you move.
How many calories to lose a pound a week?
About a 500-calorie daily deficit, since roughly 3,500 calories equals a pound. The calculator applies this automatically for each weight-loss goal.
Which formula does this use?
The Mifflin-St Jeor equation for BMR, widely regarded as the most accurate for most people, then standard activity multipliers from 1.2 to 1.9.
Is it safe to eat below my BMR?
Generally no, not without medical supervision. Very low intakes risk muscle loss and nutrient shortfalls; a moderate deficit is more sustainable and effective.
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⚠️ Calorie estimates are general guidance, not medical or dietary advice. Individual needs vary; consult a doctor or dietitian before starting a weight-change plan.