Free Online Daily Calorie Calculator
Find your maintenance calories and a sensible target for losing, maintaining, or gaining weight.
Estimates are based on the Mifflin-St Jeor equation. Individual needs vary with genetics, muscle mass, and daily movement. Do not go below 1,200 calories per day without medical advice.
About the Daily Calorie Calculator
This calculator estimates how many calories you burn each day and how many you may want to eat based on your goal. It uses the Mifflin-St Jeor equation to estimate your basal metabolic rate (BMR), then multiplies by an activity factor to get your total daily energy expenditure (TDEE).
What the numbers mean
- BMR: the energy your body uses at complete rest to keep organs working.
- TDEE / maintenance: your BMR plus the energy used through daily movement and exercise.
- Target: maintenance calories adjusted for your chosen goal.
- Weekly change: an estimate based on roughly 7,700 calories per kilogram of body weight.
How to use this calculator
- Enter your sex, age, height, and weight in metric or imperial units.
- Choose the activity level that best matches a typical week.
- Select a goal: lose, maintain, or gain weight.
- Click Calculate calories to see your daily target.
A sensible approach to weight change
A deficit or surplus of 250–500 calories per day is generally easier to sustain than an aggressive target. Weight change is rarely perfectly linear, so look at the trend over several weeks rather than day-to-day fluctuations. Strength training and enough protein help preserve muscle while losing weight.
Frequently asked questions
How accurate is this estimate?
It is a reasonable starting point for most adults, but it can be off by 10–20%. Track your weight for two to three weeks and adjust your intake based on the trend.
Should I eat back exercise calories?
Your activity multiplier already accounts for exercise. Eating back every calorie burned can cancel your deficit, so treat extra food as optional.
What is the minimum I should eat?
Very low calorie diets should be supervised by a healthcare professional. As a general guide, do not go below 1,200 calories per day for women or 1,500 for men without medical advice.