Calorie Calculator
Calculate daily calorie needs (TDEE) using Mifflin-St Jeor. Age, height, weight, activity level.
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TDEE estimate from activity multipliers. Not medical advice.
Examples to try
BMR → TDEE
BMR from Mifflin-St Jeor, then TDEE ≈ BMR × activity factor for daily maintenance calories.
How to Use
Enter your values in the fields above and click Calculate to get instant results. Calculations run in your browser. Results are estimates for personal planning only.
Related Calculators
From BMR to Daily Calories
CalcSolver first computes your BMR with the Mifflin-St Jeor equation, then multiplies by your activity level to estimate Total Daily Energy Expenditure (TDEE) — the calories you burn in a full day.
TDEE = BMR × Activity Factor
To lose ~0.5 kg (1 lb) per week, subtract 500 kcal/day from TDEE. To gain lean mass, add 300–500 kcal/day. Avoid dropping below 1,200 kcal (women) or 1,500 kcal (men) without medical supervision.
Calorie Deficit & Weight-Loss Pace
250 kcal/day deficit: ~0.25 kg loss/week · 500 kcal/day: ~0.5 kg/week · 750 kcal/day: ~0.75 kg/week · 1,000 kcal/day: ~1 kg/week
Protein should stay at 1.6–2.2 g per kg of body weight during a deficit to preserve muscle. A 75 kg person aims for 120–165 g protein daily. Combine calorie tracking with CalcSolver's BMI and BMR calculators for a complete plan.
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.