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Daily Calorie Needs Calculator — BMR & TDEE

Instantly estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using Mifflin–St Jeor — then choose a calorie target for weight loss, gain, or maintenance.

Sex

Age (years)

Weight

Height

Activity level (choose best match)

What this calculator does and how to use it

This tool estimates your Basal Metabolic Rate (BMR) using the widely-used Mifflin–St Jeor formula and multiplies by an activity factor to give your Total Daily Energy Expenditure (TDEE). BMR is the energy your body needs at rest; TDEE is what you burn on a typical day. Together, these numbers help you choose a sensible calorie target for weight maintenance, gradual weight loss, or gradual gain.

Accuracy & disclaimers: This is an estimation tool — individual needs vary. If you have medical conditions, are pregnant, breastfeeding, or on medication affecting weight, consult a healthcare professional before starting a diet plan.

Quick printable checklist — start using your calorie target

Record the calculator’s TDEE and chosen calorie target (maintenance or chosen deficit/surplus).
Set a realistic goal: aim for ≤0.5 kg (≈1 lb) weight change per week for safety.
Track food intake for 7–14 days using a simple app to compare estimated vs actual intake.
Prioritize protein (to protect muscle) and include vegetables, whole grains and healthy fats.
Reassess in 2–4 weeks: adjust calories by 100–200 kcal if weight change is faster/slower than planned.
If unsure or for medical conditions, book a professional consultation (dietitian/doctor).

Free 7-day sample meal plan (PDF)

Get a simple balanced 7-day sample menu tailored to your calorie range. Enter your email below and we’ll send the PDF.

FAQ

Is this calculator accurate?

It gives a good starting estimate using validated population formulas. Individual needs vary—use it as a guide and adjust based on actual weight changes.

How much calorie deficit should I aim for?

A gentle deficit of 250–500 kcal/day leads to gradual, sustainable loss (≈0.25–0.5 kg/week). Avoid extreme deficits without supervision.

Can I use this if I have diabetes or other conditions?

Talk with your healthcare provider first. This tool is not a substitute for personalized medical advice.

Introduction — why knowing your daily calorie needs matters

Knowing how many calories your body needs each day is one of the most actionable things you can do for weight management, energy, and overall health. A reliable estimate converts uncertainty into a plan: decide whether to maintain, lose, or gain weight, select an appropriate calorie target, track progress, and adjust intelligently.

The Daily Calorie Needs Calculator on this page uses the Mifflin–St Jeor formula to estimate your Basal Metabolic Rate (BMR) and then multiplies it by an activity factor to produce your Total Daily Energy Expenditure (TDEE). This article explains what those numbers mean, how the calculator works, how to choose a safe target, and how to turn numbers into sustainable habits.

Quick glossary — the terms you’ll see again and again

Basal Metabolic Rate (BMR)
The energy (calories) your body needs at rest to maintain vital functions such as breathing, circulation, and cell repair.

Total Daily Energy Expenditure (TDEE)
An estimate of the total calories you burn in a day: BMR plus the calories burned through activity, digestion, and movement.

Calorie deficit / surplus
A deficit means consuming fewer calories than your TDEE (weight loss). A surplus means consuming more (weight gain).

Mifflin–St Jeor formula
A widely used and validated equation that estimates BMR from weight, height, age, and sex.

Activity factor
A multiplier applied to BMR to reflect your typical daily activity level, from sedentary to very active.

How the calculator works — the method behind the numbers

The calculator follows two simple steps:

Estimate BMR using Mifflin–St Jeor.
- 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
Multiply BMR by an activity factor to estimate TDEE.
Common activity factors:
- Sedentary (little to no exercise): 1.2
- Light (1–3 days/week): 1.375
- Moderate (3–5 days/week): 1.55
- Active (6–7 days/week): 1.725
- Very active (very heavy training or physical job): 1.9

After calculating TDEE, the calculator suggests practical targets: maintenance (TDEE), mild deficit (~TDEE − 250 kcal/day), moderate deficit (~TDEE − 500 kcal/day), and a conservative surplus (~TDEE + 250 kcal/day). These are starting points — your real-world results will guide final adjustments.

Why this approach is useful — benefits of using estimated calorie targets

Clarity: You get a specific daily number instead of guessing.
Actionable: With a number, you can design meal plans, choose portions, and set tracking goals.
Flexible: Targets can be adjusted week-to-week based on results.
Evidence-informed: Mifflin–St Jeor is widely accepted by clinicians and dietitians for adult populations.

Remember: the calculator gives an estimate, not an exact prescription. People differ in body composition, metabolic adaptation, hormones, and daily non-exercise activity (NEAT). Use the number as a starting point and refine using measured outcomes.

Choosing the right activity level — common mistakes and tips

Selecting an accurate activity level is essential. Overestimating activity inflates your TDEE and can lead to weight gain instead of the expected maintenance or loss.

Guidelines:

If you sit most of the day with minimal exercise: choose Sedentary (1.2).
If you do light exercise (short walks or light workouts) 1–3 times/week: choose Light (1.375).
If you exercise moderately (3–5 times/week): choose Moderate (1.55).
If you train hard most days or have a physically demanding job: choose Active (1.725).
If you do very heavy training or manual labor: choose Very active (1.9).

Practical tip: If unsure, pick the lower activity level and adjust later. People commonly overestimate their activity.

How accurate is the calculator? — realistic expectations

No equation perfectly predicts an individual’s calorie needs because each person’s physiology is unique. Sources of error include:

Body composition: Two people of the same weight but different muscle mass will have different metabolic rates.
Genetics and hormones: Thyroid function and other hormones can change metabolic rate.
Medications and health conditions: Some drugs and illnesses increase or decrease metabolism.
NEAT variation: Non-exercise activity (fidgeting, walking, household chores) varies widely.

Despite these limitations, the Mifflin–St Jeor formula provides a robust estimate for most adults. The most reliable approach: use the calculator to choose an initial target and track weight and measurements for 2–4 weeks. If results diverge from expectations, adjust calories in 100–200 kcal steps.

Safe calorie floors — protecting health while trying to lose weight

Very low-calorie targets can be harmful. Common safety floors used by professionals are:

Women: do not go below ~1200 kcal/day without medical supervision.
Men: do not go below ~1500 kcal/day without medical supervision.

These are general guidelines. Individual needs may be higher, especially when factoring in activity or muscle mass. If the calculator’s suggested deficit would push you below these floors, the tool should warn you and suggest a safer target.

How to choose a calorie target — maintenance, loss, or gain

Maintenance
Start with the TDEE estimate. Track for a week or two to ensure stability. If you’re fluctuating, use a 7-day average for better insight.

Weight loss

Gentle: −250 to −300 kcal/day → sustainable, less muscle loss, easier hunger management.
Moderate: −500 kcal/day → commonly used, yields ~0.5 kg/week for many people.
Avoid aggressive deficits that lead to excessive hunger, fatigue, or muscle loss.

Weight gain (muscle)

Start with +250 kcal/day combined with resistance training and higher protein intake. Slow and controlled gains favor muscle over fat.

Turning numbers into meals — macronutrient guidance

Calories matter, but macronutrients shape hunger, energy, and body composition.

Protein

Aim for 1.2–2.2 g/kg body weight per day depending on activity and goals (higher end when preserving/building muscle).

Fats

20–35% of daily calories is a healthy range—essential for hormones and satiety.

Carbohydrates

Fill the remaining calories with carbs to support training and daily energy. Adjust according to workout intensity and personal preference.

A balanced plate approach—lean protein, vegetables, whole grains, healthy fats—works for most people and is easy to maintain.

Tracking methods that work — simple and effective options

Daily weighing gives immediate feedback but includes day-to-day variation. Use a 7-day moving average to identify trends.
Weekly weighing under consistent conditions (same time of day, minimal clothing) avoids daily noise.
Tape measurements (waist, hips, chest) help when body composition changes but scale weight holds.
Photos taken monthly offer a visual record of change.
Apps such as MyFitnessPal or Cronometer help track intake—accuracy improves when you weigh portions and measure.

Sample plans — templates for different calorie bands

These are illustrative templates; swap foods based on culture and preference.

≈2000 kcal/day (maintenance or mild deficit)

Breakfast: Oats with milk, banana, and spoon of peanut butter.
Snack: Greek yogurt with berries.
Lunch: Grilled chicken, quinoa, mixed salad, olive oil.
Snack: Apple + handful of nuts.
Dinner: Baked fish, sweet potato, steamed vegetables.
Evening: Cottage cheese.

≈1600 kcal/day (moderate deficit)

Breakfast: Veggie omelette + wholegrain toast.
Snack: Protein shake.
Lunch: Lentil soup + salad.
Snack: Carrot sticks + hummus.
Dinner: Tofu stir-fry with small portion of rice.
Evening: Herbal tea.

≈2500 kcal/day (surplus for muscle gain)

Breakfast: Smoothie (oats, milk, banana, protein powder, nut butter).
Snacks: Greek yogurt + granola; sandwich with lean meat + avocado.
Lunch: Brown rice + chicken + vegetables.
Dinner: Beef stew + potatoes + salad.
Evening: Milk + nuts.

Common mistakes and how to avoid them

Trusting the number without tracking: Numbers are starting points. Always track and adjust.
Underestimating portions: Eyeballing portions leads to systematic underestimation. Use a kitchen scale when possible.
Overestimating activity: Many people choose activity levels higher than their reality. Start slightly lower if unsure.
Ignoring protein and resistance training: This increases the risk of losing muscle during weight loss.
Chasing quick fixes: Rapid weight loss often causes rebound regain.

When to see a professional

Consult a registered dietitian or medical professional if:

You have medical conditions (diabetes, heart disease, thyroid disorders).
You are pregnant, breastfeeding, or planning pregnancy.
You are on medications that affect weight.
You have an eating disorder or complex nutrition needs.
Professionals can measure resting metabolic rate, evaluate body composition, and provide truly personalized plans.

Frequently asked questions

What is the difference between BMR and TDEE?
BMR is your calorie need at rest. TDEE includes the calories burned through movement, digestion, and activity.

Is the Mifflin–St Jeor formula accurate?
It is a reliable population-level estimate and is widely used clinically. Individual variation exists due to body composition and other factors.

How long should I test a calorie target before changing it?
Track for 2–4 weeks and look at trends rather than daily changes. Adjust by 100–200 kcal if progress is faster or slower than expected.

Can I use this if I’m elderly?
Yes, but older adults often have lower muscle mass and other medical considerations—professional advice may be warranted.

Does exercise increase TDEE a lot?
Structured exercise increases TDEE, but daily non-exercise movement (NEAT) can also significantly affect total calories burned.

Will a 500 kcal/day deficit always produce 0.5 kg/week weight loss?
Not always. It’s an estimate; early changes may be water loss and later results vary due to metabolic adaptation.

Should I adjust calories on workout vs rest days?
Calorie cycling is a valid strategy. You may eat more on workout days if needed to support performance and recovery.

Is counting calories necessary long-term?
Some people use calorie tracking short-term to learn portion sizes and habits, then shift to mindful or intuitive approaches.

Practical printable checklist — what to do after you get your number

Save your BMR and TDEE values from the calculator.
Choose a clear goal: maintain, mild loss, moderate loss, or gain.
Select a starting calorie target, respecting the minimum safety floor (≈1200 kcal for women, ≈1500 kcal for men) unless supervised by a professional.
Track intake and weight for 2–4 weeks.
If results differ from expectations, change calories by 100–200 kcal and re-evaluate after 2–4 weeks.
Prioritize protein and strength training during a deficit.
Get professional advice for medical conditions or complex needs.

Final thoughts — use the calculator as a tool, not the whole plan

A calculator turns guesswork into measurable starting points. The true test comes from consistent tracking and small, evidence-based adjustments. Combine the estimate with realistic meal plans, sufficient protein, resistance training if you want to preserve or build muscle, and patience. Short-term changes are normal; long-term consistency produces sustainable results.

Disclaimer: This article and the calculator provide general information only and are not medical advice. Individual calorie needs vary because of body composition, metabolic factors, medications, pregnancy, breastfeeding, and medical conditions. If you have a health condition, or if you are pregnant or breastfeeding, consult a healthcare professional or registered dietitian before making major changes to your diet.