Calorie Calculator
Calculate daily calorie needs (TDEE) using Mifflin-St Jeor. Age, height, weight, activity level.
How to Use
Enter your values in the fields above and click Calculate to get instant results. All computations run locally in your browser. No data is ever uploaded or stored.
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Estimating Your Daily Calorie Needs
Your daily calorie requirement depends on your Basal Metabolic Rate (BMR) and activity level. CalcSolver's calorie calculator uses the Mifflin-St Jeor equation — considered the most accurate formula by the Academy of Nutrition and Dietetics — to estimate your Total Daily Energy Expenditure (TDEE).
A 30-year-old male, 175cm, 75kg, moderately active needs approximately 2,600 calories/day to maintain weight. To lose 1 pound per week, reduce intake by 500 calories to 2,100/day. To gain weight, add 300-500 calories. Women typically need 200-400 fewer calories than men of similar size due to lower muscle mass.
Weight management is most sustainable when combining moderate calorie adjustments with regular exercise. Extreme calorie restriction below 1,200/day (women) or 1,500/day (men) can slow metabolism and cause nutrient deficiencies. Use CalcSolver's BMI calculator and BMR calculator together for accurate planning.
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Frequently Asked Questions
How many calories do I need per day?
Daily calorie needs depend on your age, sex, weight, height, and activity level. An average sedentary adult needs about 1,800-2,200 calories. Active individuals may need 2,400-3,000+ calories.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including your BMR, daily activities, and exercise. It is the number of calories you need to maintain your current weight.
How many calories should I eat to lose weight?
A safe calorie deficit is 500-750 calories per day below your TDEE, which results in about 0.5-1 pound of weight loss per week. Extreme deficits can cause muscle loss and metabolic slowdown.
Do all calories count the same?
While a calorie is a unit of energy, the source matters for health and satiety. 100 calories of vegetables provide fiber and nutrients that keep you full longer than 100 calories of sugar.