Find out exactly how many calories your body needs each day using the scientifically-validated Mifflin-St Jeor equation. Get your BMR, TDEE, and personalized targets for your goal.
Daily calorie needs combine basal metabolism with activity to estimate Total Daily Energy Expenditure (TDEE) in kilocalories. This tool uses the Mifflin–St Jeor BMR equation, then multiplies by an activity factor: sedentary ~1.2, lightly active ~1.375, moderately active ~1.55, very active ~1.725, extra active ~1.9. Goal adjustments typically subtract about 500 kcal/day for fat loss or add ~300 kcal/day for lean gain. TDEE for a moderately active adult often falls between 2,000 and 3,000 kcal depending on size and sex. These are population equations — individual metabolism, NEAT, and medical conditions can shift true needs by several hundred kilocalories. Non-exercise activity thermogenesis and metabolic adaptation are not fully captured by standard equations. Protein intake and medical conditions also influence appropriate deficits or surpluses. Treat outputs as planning estimates subject to adjustment after real-world tracking.
Worked example: A 35-year-old woman, 65 kg, 165 cm, moderately active: BMR = (10×65)+(6.25×165)−(5×35)−161 = 1,370 kcal. TDEE = 1,370 × 1.55 ≈ 2,124 kcal/day to maintain weight; a fat-loss target near 1,624 kcal applies a ~500 kcal deficit.
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Science-backed strategies to make calorie tracking work for you.
Protein has the highest thermic effect (20–30%) and keeps you fuller longer. Aim for 1.6–2.2g per kg of body weight to preserve muscle while in a caloric deficit.
Cutting more than 1,000 kcal/day causes muscle loss and metabolic adaptation. A 300–500 kcal daily deficit is optimal for sustainable fat loss without muscle sacrifice.
Research shows that people who track food intake for just 2 weeks dramatically improve their long-term awareness. Use any calorie app or a simple journal.
Treat calculated TDEE as a starting hypothesis. Track weight trend and energy for two to three weeks, then adjust intake by 100–200 kcal if progress stalls. Very low targets relative to BMR may sacrifice lean mass unless protein and resistance training are prioritized.
Everything about calorie counting and TDEE.
TDEE (Total Daily Energy Expenditure) is the total calories your body burns each day, including your resting metabolism plus all physical activity. It's the most important number for weight management.
This page uses Mifflin–St Jeor for BMR, then multiplies by an activity factor for TDEE. The definition section above includes a complete numeric walkthrough with maintenance and deficit targets.
A deficit of 500 kcal/day leads to approximately 0.5 kg of fat loss per week. Never eat below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision, as it can cause muscle loss and nutritional deficiencies.
BMR varies based on age, sex, height, and muscle mass. A taller, younger, more muscular person burns more calories at rest. Activity level also dramatically changes daily needs — an athlete may need twice as many calories as a sedentary person.
If you chose an activity level that already includes your workouts, no. If you selected Sedentary and exercise separately, you can add back approximately 50–70% of calories burned (fitness trackers tend to overestimate burn by 30–40%).
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Browse All Tools →Daily calorie targets combine Mifflin–St Jeor BMR with standard activity multipliers (TDEE). Treat outputs as planning estimates:
This calculator gives a general estimate for education and planning. It is not a medical diagnosis and does not replace advice from a qualified healthcare professional. Talk to your doctor before acting on these results — especially if you are pregnant, under 18, or managing an existing medical condition.