Daily Calorie Needs Calculator

Calculate your personalized daily calorie requirements using the Mifflin-St Jeor and Harris-Benedict equations based on your activity level.

years

Quick Facts

1 lb Fat
~3,500 calories
Deficit needed to lose 1 lb
Safe Weight Loss
1-2 lbs/week
500-1000 cal deficit/day
Min Calories (Women)
1,200 cal/day
Without medical supervision
Min Calories (Men)
1,500 cal/day
Without medical supervision

Your Daily Calorie Needs

Calculated
0
Total Daily Energy Expenditure (TDEE)
Weight Loss
0
cal/day
Maintain
0
cal/day
Weight Gain
0
cal/day

Basal Metabolic Rate (BMR)

Mifflin-St Jeor Formula 0 cal/day
Harris-Benedict Formula 0 cal/day
Note: A 500 calorie deficit typically results in ~1 lb/week weight loss. Minimum recommended intake: 1,500 calories/day for men, 1,200 calories/day for women.

Understanding Daily Calorie Needs

Your Total Daily Energy Expenditure (TDEE) represents the total number of calories you burn each day. It consists of your Basal Metabolic Rate (BMR) - the calories your body needs at rest - multiplied by an activity factor that accounts for physical activity.

Formulas Used

Mifflin-St Jeor Equation (1990)

Considered the most accurate formula for calculating BMR:

Men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5 Women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161

Harris-Benedict Equation (Revised 1984)

A classic formula still widely used:

Men: BMR = (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age) + 88.362 Women: BMR = (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age) + 447.593

Activity Multipliers

Level Factor Description
Sedentary1.2Desk job, no exercise
Light1.375Light exercise 1-3 days/week
Moderate1.55Moderate exercise 3-5 days/week
Active1.725Hard exercise 6-7 days/week
Very Active1.9Physical job + hard exercise

Calorie Goals by Objective

Weight Loss

To lose weight safely, create a caloric deficit of 500-1000 calories per day, which typically results in 1-2 pounds of weight loss per week. Never go below 1200 calories (women) or 1500 calories (men) without medical supervision.

Weight Maintenance

Consume calories equal to your TDEE to maintain your current weight.

Weight Gain

To gain weight (particularly muscle mass), consume 300-500 calories above your TDEE combined with resistance training.

Factors Affecting Calorie Needs

  • Age: Metabolism slows approximately 2% per decade after age 20
  • Muscle Mass: More muscle increases metabolic rate
  • Hormones: Thyroid function and other hormones affect metabolism
  • Temperature: Cold environments increase calorie burn
  • Health Conditions: Illness and recovery increase calorie needs

Medical Disclaimer

This calculator provides estimates based on mathematical formulas and should not replace professional nutritional advice. Individual calorie needs vary based on many factors not captured by these equations. Consult with a registered dietitian or healthcare provider before making significant dietary changes, especially if you have health conditions or are significantly overweight or underweight.