Daily Calorie Needs Calculator
Enter your information and select your activity level. The calculator will show your daily calorie needs as well as recommended calorie amounts for weight loss and muscle gain.
Daily calorie needs
Weight loss (−500 kcal)
Muscle gain (+500 kcal)
Daily Calorie Needs
Daily calorie needs (TDEE, Total Daily Energy Expenditure) is the total energy your body consumes in a day. It consists of basal metabolic rate (BMR), physical activity, and the thermic effect of food.
The calculator uses the Mifflin-St Jeor formula, which is considered the most accurate modern BMR formula. Your selected activity factor is applied to the result.
Mifflin-St Jeor Formula
For men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
For women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
Activity Levels
| Level | Factor | Example |
|---|---|---|
| Sedentary | 1.2 | Office work, no exercise |
| Light exercise | 1.375 | Walking or light exercise 1–3 days/week |
| Moderate exercise | 1.55 | Jogging or gym 3–5 days/week |
| Heavy exercise | 1.725 | Intensive training 6–7 days/week |
| Very heavy | 1.9 | Physical work + training or twice daily |
Weight Loss and Muscle Gain
Safe weight loss is about 0.5–1 kg per week, which corresponds to about 500 kcal daily deficit. The calculator shows this automatically.
For muscle gain, a surplus of about 300–500 kcal per day is recommended, combined with strength training.
Important: Diets below 1,200 kcal (women) or 1,500 kcal (men) are not recommended without guidance from a healthcare professional.
Difference from BMR Calculator
The Basal Metabolic Rate Calculator shows resting metabolism using the Harris-Benedict formula and gives an overview of different activity levels. This calculator uses the Mifflin-St Jeor formula and provides an accurate result for your selected activity level plus goal-based calorie recommendations.
Sources
- Mifflin, M.D. et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition.
- Frankenfield, D. et al. (2005). Comparison of predictive equations for resting metabolic rate. Journal of the American Dietetic Association.
