Your daily calorie needs are unique and depend on age, gender, body size, and activity level.
This free Daily Calorie Needs Calculator (US units) estimates your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation. It helps you understand how many calories you need to maintain, lose, or gain weight.
Use the calculator below to get personalized estimates quickly and accurately.
Daily Calorie Needs Calculator (US Units)
Calculate your TDEE for weight loss, maintenance, or gain.
How the Daily Calorie Calculator Works
The calculator first estimates your Basal Metabolic Rate (BMR) — the number of calories your body needs at rest. It then multiplies BMR by your activity level to calculate Total Daily Energy Expenditure (TDEE).
From your TDEE, we provide three practical targets:
- Maintenance: Eat this amount to maintain your current weight
- Weight Gain: Add a surplus (typically +15%) for muscle building
- Weight Loss: Create a deficit (typically -15%) for fat loss
Factors That Affect Your Daily Calorie Needs
Age and Metabolism
Metabolism naturally slows with age, meaning older adults generally need fewer calories.
Gender
Men typically have higher calorie needs due to greater muscle mass and higher BMR.
Body Size (Weight & Height)
Larger bodies require more energy to maintain basic functions.
Activity Level
More physical activity significantly increases daily calorie requirements.
Frequently Asked Questions
How accurate is this calorie calculator?
It provides a solid estimate using the validated Mifflin-St Jeor equation. Actual needs can vary based on muscle mass, hormones, and individual metabolism.
What is the difference between BMR and TDEE?
BMR is calories burned at complete rest. TDEE includes all daily activity and is the number most people use for diet planning.
How many calories should I eat to lose weight?
A moderate deficit of 300–500 calories below your TDEE is generally safe and sustainable for most people.
Should I eat the same calories every day?
Consistency helps, but some people prefer cycling calories (higher on workout days, lower on rest days).
Can this calculator be used for muscle gain?
Yes. Use the "weight gain" target and combine it with strength training and adequate protein intake.