How many calories should I eat per day?

Daily calorie needs vary by age, sex, weight, height, and activity level. Average adult women need 1,600-2,400 calories; men need 2,000-3,000 calories. Sedentary individuals need fewer calories, while very active people may need 500-1,000 more calories daily.

What is BMR and how is it calculated?

BMR (Basal Metabolic Rate) is calories burned at complete rest. The Mifflin-St Jeor equation calculates it: Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5. Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161.

How many calories should I eat to lose weight?

To lose weight, create a calorie deficit of 500-1,000 calories per day, which leads to 1-2 pounds of weight loss per week. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision. Sustainable weight loss combines moderate calorie reduction with exercise.

TDEE (Total Daily Energy Expenditure) is the total calories you burn in a day, including BMR plus activity. TDEE = BMR × activity factor. Activity factors range from 1.2 (sedentary) to 1.9 (extremely active). TDEE is your maintenance calories—eating less causes weight loss, more causes gain.

How does activity level affect calorie needs?

Activity level significantly impacts calorie needs. A sedentary person (desk job, no exercise) multiplies BMR by 1.2, while an extremely active person (physical job + intense exercise) multiplies by 1.9. The difference can be 800-1,500+ calories per day.

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Calorie Calculator

Daily calorie needs depend on age, sex, weight, height, and activity level. The Mifflin-St Jeor equation estimates BMR, then multiplied by activity factor (1.2-1.9). Average adult needs 2000-2500 calories/day.

Calculate daily calorie needs based on age, gender, weight, height, and activity level. Shows BMR, TDEE, and macros for your goals.

What do you want to calculate?

Calculate your daily calorie needs and macros

Age

years

Current Weight

Height

Activity Level

Goal

Daily Calories for Your Goal

2,507

cal

BMR

1,618 cal

Calories at rest

TDEE

2,507 cal

Maintenance calories

Suggested Macros (grams/day)

Protein

112-154g

Carbs

255-389g

Fat

56-97g

About This Calculator

Uses the Mifflin-St Jeor equation (most accurate for most people)
BMR = Basal Metabolic Rate (calories burned at complete rest)
TDEE = Total Daily Energy Expenditure (BMR × activity factor)
Aim for 0.5-1 kg/week weight change for sustainable results

How to Use

Enter your value in the input field
Click the Calculate/Convert button
Copy the result to your clipboard

Frequently Asked Questions

How many calories should I eat per day?: Daily calorie needs vary by age, sex, weight, height, and activity level. Average adult women need 1,600-2,400 calories; men need 2,000-3,000 calories. Sedentary individuals need fewer calories, while very active people may need 500-1,000 more calories daily.
What is BMR and how is it calculated?: BMR (Basal Metabolic Rate) is calories burned at complete rest. The Mifflin-St Jeor equation calculates it: Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5. Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161.
How many calories should I eat to lose weight?: To lose weight, create a calorie deficit of 500-1,000 calories per day, which leads to 1-2 pounds of weight loss per week. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision. Sustainable weight loss combines moderate calorie reduction with exercise.
What is TDEE?: TDEE (Total Daily Energy Expenditure) is the total calories you burn in a day, including BMR plus activity. TDEE = BMR × activity factor. Activity factors range from 1.2 (sedentary) to 1.9 (extremely active). TDEE is your maintenance calories—eating less causes weight loss, more causes gain.
How does activity level affect calorie needs?: Activity level significantly impacts calorie needs. A sedentary person (desk job, no exercise) multiplies BMR by 1.2, while an extremely active person (physical job + intense exercise) multiplies by 1.9. The difference can be 800-1,500+ calories per day.

Activity Level Multipliers

Activity Level	Multiplier	Description
Sedentary	1.2	Little or no exercise, desk job
Lightly Active	1.375	Light exercise 1-3 days/week
Moderately Active	1.55	Moderate exercise 3-5 days/week
Very Active	1.725	Hard exercise 6-7 days/week
Extra Active	1.9	Very hard exercise, physical job

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