Daily Calorie Intake Calculator

Sex

Age

Weight kg

Height cm

Activity

Goal

Result

BMR1,717.5
TDEE2,361.5625
Goal Calories2,361.5625

This result is informational only and is not professional advice.

A starting number to test, not a prescription

Estimate daily calorie needs from the Mifflin-St Jeor equation and your activity level, with targets for losing or gaining weight.

The calculation runs in two steps: your basal metabolic rate — energy used at complete rest — multiplied by an activity factor to reach total daily expenditure.

Every equation of this kind carries roughly ±10% error, and activity multipliers are self-reported guesses. Use the result as a starting point, then adjust against what the scale actually does over two or three weeks.

What this calculator shows

Estimated maintenance calories for your activity level
Suggested intake for gradual loss or gain
The underlying BMR the estimate is built on

What to keep in mind

Uses Mifflin-St Jeor, generally the most accurate predictive equation for adults.
Most people overestimate their activity level; when in doubt, choose the lower option.

FAQs

How accurate is this?

Within about 10% for most people, which on a 2500 kcal maintenance is a 250 kcal band. Track your weight for two weeks and adjust from reality rather than the formula.

Why is my real weight loss slower than predicted?

Expenditure falls as you lose weight, and estimates of what you eat drift low. Both effects push in the same direction, so recalculate every few kilograms.

Which activity level should I pick?

Lower than feels right. 'Moderately active' means genuine training several times a week — a desk job with occasional walks is sedentary to lightly active.

Is a very low calorie target a good idea?

No. Going far below your BMR costs muscle, tanks energy and is hard to sustain. Anything under roughly 1200 kcal should involve a doctor.

Worked example

A moderate deficit

Input: Maintenance of 2400 kcal

Output: About 1900 kcal for roughly 0.5 kg loss per week

Note: A deficit of 500 kcal a day is the usual guideline. Much larger cuts cost muscle and rarely survive contact with real life.

Useful links

All tools in Health calculators for weight, lab values and training

Daily Calorie Intake Calculator

Result

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