Daily Calorie Needs Calculator

HealthLast updated: August 17, 2026

Your daily calorie needs have two components: your basal metabolic rate (BMR) — the energy your body burns at rest — and the energy added by your daily movement and exercise. Together they give the total daily energy expenditure (TDEE), the amount you need to consume to maintain your weight.

This calculator finds your BMR with the Mifflin-St Jeor equation, considered the most accurate in scientific comparisons, derives your TDEE from the activity level you choose, and shows the daily calorie amounts to target in order to lose or gain roughly half a kilogram per week. It is a practical starting point for anyone planning a diet, training, or tracking weight.

kg
cm
Enter your height in centimeters (for example, 170 for 1.70 m).
Choose according to how often you exercise each week and how physical your job is.

Current Activity Factors and the Calorie Deficit Rule

Basal metabolic rate (BMR) is multiplied by an activity factor to convert it into total daily energy expenditure (TDEE). The factors used by this calculator are listed below; picking the wrong one can shift the result by hundreds of calories.

Sedentary
1.2
Desk-based work, no regular exercise
Lightly active
1.375
Light exercise 1–3 days a week
Moderately active
1.55
Moderate-intensity exercise 3–5 days a week
Active
1.725
Exercise 6–7 days a week
Very active
1.9
Heavy exercise or physically demanding manual work
Calorie deficit for 0.5 kg a week
500 kcal/day
1 kg of fat tissue is about 7,700 kcal, so a daily deficit of 500 kcal corresponds to roughly half a kilogram a week. To gain weight, the same amount is added as a surplus.

The standard factors in use since the Mifflin-St Jeor equation was published in 1990Kaynak: Mifflin-St Jeor equation (American Journal of Clinical Nutrition, 1990) — standard activity multipliers

Mifflin-St Jeor equation

Male:   BMR = 10 × Weight + 6.25 × Height − 5 × Age + 5
Female: BMR = 10 × Weight + 6.25 × Height − 5 × Age − 161
TDEE = BMR × Activity Factor (1.2 – 1.9)
Weight loss target = TDEE − 500 | Weight gain target = TDEE + 500

Weight is in kg and height in cm. Activity factors: sedentary 1.2 · lightly active 1.375 · moderate 1.55 · active 1.725 · very active 1.9. A daily deficit or surplus of 500 kcal corresponds to roughly 0.5 kg a week (1 kg of fat ≈ 7,700 kcal).

How to Calculate

  1. Enter your weight (kg), height (cm), and age.
  2. Choose your sex — the constant term of the equation depends on it.
  3. Choose your activity level honestly; most desk workers belong in the 'Sedentary' or 'Lightly active' group.
  4. Read your BMR, your daily calorie needs (TDEE), and your weight loss and gain targets in the results.
  5. Follow the daily calorie figure for your goal for 2-4 weeks and adjust it based on the scale.

Worked Examples

Moderately active man

For a moderately active man of 80 kg and 180 cm, aged 30, the BMR is 1,780 kcal; with an activity factor of 1.550 the TDEE is 1,780 × 1.55 = 2,759 kcal. The targets are 2,259 kcal to lose weight and 3,259 kcal to gain.

Basal metabolic rate (BMR): 1,780 kcal · Daily calorie needs (TDEE): 2,759 kcal · To lose weight (≈0.5 kg/week): 2,259 kcal

Lightly active woman

For a lightly active woman of 65 kg and 165 cm, aged 28, the BMR is about 1,380 kcal; with an activity factor of 1.375 the daily need is 1,380 × 1.375 ≈ 1,898 kcal. To lose weight she should target about 1,398 kcal a day.

Basal metabolic rate (BMR): 1,380 kcal · Daily calorie needs (TDEE): 1,898 kcal · To lose weight (≈0.5 kg/week): 1,398 kcal

Man with a desk job

For a sedentary man of 95 kg and 175 cm, aged 45, the BMR is about 1,824 kcal and the TDEE is 1,824 × 1.2 ≈ 2,189 kcal. To lose half a kilogram a week, the daily target is about 1,689 kcal.

Basal metabolic rate (BMR): 1,824 kcal · Daily calorie needs (TDEE): 2,189 kcal · To lose weight (≈0.5 kg/week): 1,689 kcal

Frequently Asked Questions

What is the difference between BMR and TDEE?
BMR (basal metabolic rate) is the energy your body spends at complete rest on vital functions such as breathing, circulation, and cell renewal. TDEE (total daily energy expenditure) adds daily movement and exercise on top of the BMR. Weight goals are planned from the TDEE.
Why is the Mifflin-St Jeor equation preferred?
Published in 1990, it estimates more accurately than the older Harris-Benedict equation in today's population. In the comparative review by the American Dietetic Association, it stood out as the equation that predicts most accurately in healthy adults.
How many calories should I cut to lose weight?
The common recommendation is a daily deficit of 500 kcal, which corresponds to roughly 0.5 kg per week (1 kg of fat tissue contains about 7,700 kcal). Increasing the deficit for faster loss raises the risk of muscle loss and a slowing metabolism; women should not go below 1,200 kcal and men below 1,500 kcal without medical supervision.
How do I choose my activity level?
Choose 'Sedentary' if you work at a desk and do not exercise, 'Lightly active' if you exercise lightly 1-3 days a week, and 'Moderately active' if you train regularly 3-5 days a week. Most people overestimate their activity; when in doubt, pick the level below and adjust from the scale.
Does the calculated calorie figure apply to everyone?
The equation estimates from average body composition. Athletes with very high muscle mass need more, while people with a high fat percentage may need slightly less. Pregnancy, breastfeeding, thyroid conditions, and some medications also change the requirement; those cases need an assessment by a dietitian or doctor.
I eat my TDEE but still gain weight; why?
The calculated value is an estimate and can vary by around ±10% from person to person. Eyeballing portion sizes also tends to understate the real calorie count. The healthiest approach is to weigh and log what you eat for 2-3 weeks and adjust your target by 100-200 kcal based on how the scale moves.