Daily Calorie Intake Calculator
Calculate your exact daily calorie target for weight loss, maintenance, or muscle gain. Uses the scientifically proven Mifflin-St Jeor equation to find your BMR and TDEE.
Calorie & Macro Calculator
Find your daily energy expenditure and targets
Biological sex is used for the BMR equation.
Be honest about your average daily activity outside of dedicated workouts.
We will adjust your TDEE by ±500 calories to match your goal.
Your Calorie Targets
BMR, TDEE, and daily goals
Enter your details and activity level, then click Calculate to find your daily calorie target for your specific goals.
Activity Level Multipliers
How your daily activity impacts your Total Daily Energy Expenditure (TDEE).
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise, desk job | × 1.2 |
| Lightly Active | Light exercise 1-3 days/week | × 1.375 |
| Moderately Active | Moderate exercise 3-5 days/week | × 1.55 |
| Very Active | Hard exercise 6-7 days/week | × 1.725 |
| Extra Active | Very hard exercise & physical job | × 1.9 |
Calorie Intake FAQ
Everything you need to know about calculating your calories, BMR, and TDEE.
BMR stands for Basal Metabolic Rate. It is the number of calories your body needs to perform basic life-sustaining functions, such as breathing, circulation, and cell production, while at complete rest. Think of it as the energy you would burn if you stayed in bed all day.
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories you burn in a day, including your BMR plus all physical activity, exercise, and the energy used to digest food (the thermic effect of food). TDEE represents your maintenance calories.
The Mifflin-St Jeor equation is considered the most accurate formula for estimating BMR for healthy individuals. It calculates your BMR based on your weight, height, age, and gender. For men, the formula is (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5. For women, it is the same but minus 161 instead of plus 5.
A safe and sustainable rate of weight loss is about 0.5kg (1lb) per week. To achieve this, you need a daily calorie deficit of approximately 500 calories below your TDEE. This calculator automatically applies a 500-calorie deficit if you select ‘Lose Weight’ as your goal.
Generally, no. Most fitness trackers and cardio machines overestimate the number of calories burned during exercise. If you consistently eat back those ‘bonus’ calories, you may accidentally erase your calorie deficit and stall your weight loss. It is best to stick to the TDEE calculated based on your general activity level.
While it is physically possible to eat below your BMR, it is generally not recommended for extended periods. Consistently eating below your BMR can lead to muscle loss, nutrient deficiencies, fatigue, and a slowed metabolism. If your calculated target is below your BMR, consider a smaller deficit or increasing your daily activity.
You should recalculate your calorie needs whenever your weight changes significantly (usually every 5-10 lbs), if your activity level changes, or if you are not seeing the expected results after 3-4 weeks of consistent tracking. As you lose weight, your BMR decreases, meaning you need fewer calories to maintain the new weight.
Macros (macronutrients) are the three main categories of nutrients that provide calories: Protein (4 calories per gram), Carbohydrates (4 calories per gram), and Fat (9 calories per gram). Once you know your daily calorie target, you can divide those calories into specific macro ratios (e.g., 40% carbs, 30% protein, 30% fat) to optimize your diet for your specific fitness goals.