Calorie Intake Calculator

Your daily calorie needs depend on your age, sex, height, weight, and activity level. Most adults need between 1,600 and 3,000 kcal per day. This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) and then multiplies it by your activity factor to give your Total Daily Energy Expenditure (TDEE).

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep vital functions like breathing and circulation going. The Mifflin-St Jeor equation calculates it as: 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5 for men, or −161 for women. It is widely considered the most accurate formula for the general population.

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, factoring in your physical activity. It is calculated by multiplying your BMR by an activity multiplier ranging from 1.2 (sedentary) to 1.9 (very active). Your TDEE is the calorie level at which your weight stays the same.

To lose approximately 1 pound per week, you need a daily calorie deficit of about 500 kcal below your TDEE. For slower, more sustainable weight loss of 0.5 lb/week, aim for a 250 kcal deficit. Most health professionals advise against dropping below 1,200 kcal/day for women or 1,500 kcal/day for men without medical supervision.

Eating far too few calories can slow your metabolism, cause muscle loss, lead to nutritional deficiencies, and trigger fatigue or hormonal imbalances. Very low-calorie diets can be counterproductive for long-term weight management. Aim for a moderate deficit and prioritize nutrient-dense foods.

To gain roughly 0.5 lb per week, eat around 250 kcal above your TDEE daily. For 1 lb per week, target a 500 kcal surplus. Focus on a balance of protein, carbohydrates, and healthy fats to ensure the added weight is primarily lean muscle rather than fat.

Yes — significantly. Moving from sedentary to very active can increase your daily calorie needs by 500–1,000 kcal or more. Accurately estimating your activity level is one of the most important factors in getting a realistic calorie target. When in doubt, it is better to underestimate and adjust based on real-world results.

Technically, a calorie is a unit of energy regardless of source. However, the macronutrient composition of foods affects satiety, metabolism, and body composition differently. Protein provides 4 kcal/g and supports muscle retention; carbohydrates provide 4 kcal/g; fats provide 9 kcal/g. Prioritizing whole, nutrient-dense foods helps you meet calorie goals while supporting overall health.