Calorie Calculator (TDEE)
Calculate daily calories needed to lose, maintain, or gain weight.
Daily Calories to Maintain Weight
2,693
calories/day
How Many Calories Do You Need Per Day?
Average guidelines suggest about 2,000 calories for women and 2,500 for men, but individual needs vary significantly based on body size, age, and activity level. Your Total Daily Energy Expenditure (TDEE) is a personalized estimate that accounts for your basal metabolic rate plus your daily activity.
The Mifflin-St Jeor Equation
The Mifflin-St Jeor equation is considered the most accurate BMR formula available without lab testing. BMR represents the calories your body burns at complete rest — just to keep your organs functioning, blood circulating, and cells regenerating. Your TDEE then accounts for your actual daily activity using conservative multipliers. Most people overestimate their activity level, so when in doubt, choose one level lower.
Calorie Deficit and Weight Loss
A 500-calorie daily deficit leads to approximately 1 pound of weight loss per week (since 3,500 calories equals roughly 1 pound of body fat). Don't go below 1,200 calories/day for women or 1,500 for men without medical supervision. Rapid weight loss often leads to muscle loss, not just fat loss.
Once you know your calorie target, use our macro calculator to determine how to distribute those calories across protein, carbs, and fat.