Daily Calorie Calculator
Discover your estimated daily calorie target based on your age, body measurements, daily physical movement, and personal weight goals.
Uses the clinically validated Mifflin-St Jeor formula to determine your maintenance calories and goal adjustments.
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Maintain Weight Target
Estimated energy requirement to maintain your current weight.
How Daily Calories Are Estimated
Calories measure energy intake from food and drink versus energy spent on basal organ function and physical movement.
The Mifflin-St Jeor BMR Equation
First calculates Basal Metabolic Rate (BMR), then multiplies by physical activity factor:
(s = +5 for male, -161 for female)
Activity Level Multipliers
| Activity Level | Multiplier |
|---|---|
| Sedentary | 1.200× |
| Lightly Active | 1.375× |
| Moderately Active | 1.550× |
| Very Active | 1.725× |
| Extra Active | 1.900× |
Health & Weight Guidance
- Sustainable Deficits: A 500-calorie daily deficit targets approximately 0.5 kg (1 lb) of fat loss per week.
- Nutrient Density: Focus on lean proteins, whole vegetables, fiber, and sufficient water alongside calorie counting.
- Adaptive Metabolism: Track weight trends across 3–4 weeks rather than reacting to daily scale fluctuations.
Frequently Asked Questions
How many calories should I eat a day to lose weight?
For sustainable fat loss, aim for a daily reduction of 250 to 500 calories below your calculated Total Daily Energy Expenditure (TDEE).
What is Basal Metabolic Rate (BMR)?
BMR is the amount of energy your body burns at complete rest just to keep vital organs like your heart, brain, and lungs functioning.
Is the Mifflin-St Jeor formula accurate?
Yes. Research shows the Mifflin-St Jeor formula is among the most reliable non-clinical methods for estimating metabolic rate in healthy adults.