Free Calorie Calculator - How Many Calories Do You Need Per Day?

Calculate your daily calorie needs based on your age, height, weight, gender, and activity level. Find out exactly how many calories to eat to lose weight, gain weight, or maintain your current weight.

How to Use This Calorie Calculator

Select your unit system, biological sex, and enter your age, height, weight, and activity level. Choose your goal — lose weight, maintain, or gain weight — and hit calculate. You will instantly see your recommended daily calories, a complete calorie goal breakdown for every objective, your BMR and TDEE, and recommended daily macronutrients.

What Is BMR?

BMR stands for Basal Metabolic Rate. It is the number of calories your body burns at complete rest just to keep you alive — powering your heart, lungs, brain, and other organs. Your BMR accounts for approximately 60 to 70 percent of your total daily calorie burn.

This calculator uses the Mifflin-St Jeor equation which is considered the most accurate BMR formula for most adults. The formula is:

For men — BMR = 10 x weight in kg + 6.25 x height in cm - 5 x age + 5

For women — BMR = 10 x weight in kg + 6.25 x height in cm - 5 x age - 161

What Is TDEE?

TDEE stands for Total Daily Energy Expenditure. It is the total number of calories you burn per day including your BMR plus all physical activity. TDEE is calculated by multiplying your BMR by an activity multiplier based on how active you are.

Sedentary with little or no exercise — BMR multiplied by 1.2

Light activity one to three days per week — BMR multiplied by 1.375

Moderate activity three to five days per week — BMR multiplied by 1.55

Very active six to seven days per week — BMR multiplied by 1.725

Extra active with very hard exercise or physical job — BMR multiplied by 1.9

Your TDEE is your maintenance calorie level — eating exactly this many calories will keep your weight stable over time.

How Many Calories to Lose Weight?

To lose weight you need to create a calorie deficit — eating fewer calories than your body burns. One pound of body fat contains approximately 3,500 calories. To lose one pound per week you need a deficit of 500 calories per day.

Mild deficit of 250 calories per day — lose approximately 0.5 pounds per week

Standard deficit of 500 calories per day — lose approximately 1 pound per week

Aggressive deficit of 1,000 calories per day — lose approximately 2 pounds per week

Most health professionals recommend a deficit of 500 to 750 calories per day for safe sustainable weight loss. Going below 1,200 calories per day for women or 1,500 for men is generally not recommended without medical supervision as it can lead to nutritional deficiencies and muscle loss.

How Many Calories to Gain Weight?

To gain weight you need a calorie surplus — eating more than your body burns. For lean muscle gain rather than primarily fat gain a modest surplus of 250 to 500 calories per day combined with resistance training is typically recommended.

A surplus of 250 calories per day — gain approximately 0.5 pounds per week

A surplus of 500 calories per day — gain approximately 1 pound per week

Gaining weight too quickly increases the ratio of fat to muscle gained. Most people who gain weight without strength training gain a mixture of fat and muscle regardless of surplus size.

What Are Macronutrients?

Macronutrients — protein, carbohydrates, and fat — are the three main components of food that provide calories. Each macro has different functions in the body and different calorie densities.

Protein contains 4 calories per gram and is essential for building and repairing muscle tissue, supporting immune function, and producing enzymes and hormones. Most recommendations suggest 0.7 to 1 gram of protein per pound of body weight for active individuals.

Carbohydrates contain 4 calories per gram and are the body's preferred energy source, particularly for the brain and during high-intensity exercise. Complex carbohydrates from whole grains, vegetables, and legumes are preferable to simple sugars.

Fat contains 9 calories per gram and is essential for hormone production, vitamin absorption, and brain health. Healthy fats from sources like avocado, nuts, olive oil, and fatty fish are recommended over trans fats and excessive saturated fats.

Frequently Asked Questions

How accurate is this calorie calculator?

This calculator uses the Mifflin-St Jeor equation which studies show is accurate within 10 percent for most people. However individual metabolism varies significantly. Track your weight over two to three weeks after starting a new calorie target and adjust by 100 to 200 calories if you are not seeing the expected results.

Why am I not losing weight even at a calorie deficit?

Several factors can cause weight loss to stall including inaccurate calorie counting, metabolic adaptation where your body reduces its burn rate in response to restriction, water retention masking fat loss, or not being in as large a deficit as you think. Give any calorie change at least three to four weeks before adjusting.

What is the minimum safe number of calories per day?

Most health authorities recommend a minimum of 1,200 calories per day for women and 1,500 for men to ensure adequate nutrition. Going below these levels without medical supervision can lead to muscle loss, nutritional deficiencies, and hormonal disruption.

Does exercise increase the number of calories I can eat?

Yes — additional exercise above your normal activity level burns additional calories which can be factored into your daily intake. However many people overestimate calories burned during exercise and underestimate calories in food which can stall progress. Use exercise primarily for health benefits and body composition rather than to earn more food.

How long will it take me to reach my goal weight?

Divide the total weight you want to lose by your weekly rate of loss. If you want to lose 30 pounds at 1 pound per week that is approximately 30 weeks or about 7 months. Sustainable weight loss typically takes longer than people expect but is far more likely to last long-term than crash dieting.

Calculated using the Mifflin-St Jeor equation. Results are estimates for healthy adults. This calculator is for informational purposes only and does not constitute medical or nutritional advice. Consult a healthcare provider or registered dietitian before making significant changes to your diet.