yrs
Please enter age between 15 and 100.
Your current age in years
Used in the Mifflin-St Jeor formula
lbs
Please enter weight in lbs.
ft
Enter ft.
in
0–11 in.
Choose the level that best matches your typical week
Maintenance Calories (TDEE)
—
⚠️ Disclaimer: These calorie estimates are for informational purposes only and are not a substitute for personalized medical or dietary advice. Consult a registered dietitian or healthcare provider before making significant changes to your diet.
Was this calculator helpful?
Sources & Methodology
Calorie calculations use the Mifflin-St Jeor BMR formula, endorsed by the Academy of Nutrition and Dietetics as the most accurate equation for most adults. Activity multipliers follow NIH and ACSM guidelines.
NIH / NHLBI — How Many Calories Does an Adult Need?
National Heart, Lung, and Blood Institute daily calorie recommendations by age, sex, and activity level. Used to verify TDEE outputs across demographic groups.
Mayo Clinic — Calorie Calculator
Mayo Clinic guidance on calorie needs, the Mifflin-St Jeor formula application, and safe calorie deficit recommendations for weight loss referenced for educational content.
Mifflin MD et al. — A New Predictive Equation for Resting Energy Expenditure (1990)
Original peer-reviewed publication in the American Journal of Clinical Nutrition establishing the Mifflin-St Jeor formula. This is the primary formula used in this calculator.
Methodology: BMR (men) = 10 × kg + 6.25 × cm − 5 × age + 5. BMR (women) = 10 × kg + 6.25 × cm − 5 × age − 161. TDEE = BMR × activity multiplier (1.2 sedentary, 1.375 lightly active, 1.55 moderately active, 1.725 very active, 1.9 extra active). Weight loss/gain targets: −500 cal/day = −1 lb/week, +500 cal/day = +1 lb/week. Minimum floor: 1,200 cal for women, 1,500 cal for men.
⏱ Last reviewed: April 2026
How Many Calories Do I Need Per Day?
Calorie needs vary significantly based on age, sex, body size, and how active you are. The single most important concept to understand is that your daily calorie target is not a fixed number — it is personal to you. Eating the right number of calories for your body and goals is the foundation of any successful weight management plan.
This calculator uses the Mifflin-St Jeor equation, published in 1990 and validated in numerous studies since. A 2005 analysis in the Journal of the American Dietetic Association found it predicted resting energy expenditure within 10% for 82% of tested subjects — significantly more accurate than the older Harris-Benedict equation used in most other calculators.
The Mifflin-St Jeor Formula (BMR)
Men: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5
Example: 30-year-old man, 80 kg, 180 cm
BMR = (10×80) + (6.25×180) − (5×30) + 5 = 800 + 1125 − 150 + 5 = 1,780 cal/day
BMR = (10×80) + (6.25×180) − (5×30) + 5 = 800 + 1125 − 150 + 5 = 1,780 cal/day
Women: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161
Example: 28-year-old woman, 63 kg, 165 cm
BMR = (10×63) + (6.25×165) − (5×28) − 161 = 630 + 1031 − 140 − 161 = 1,360 cal/day
BMR = (10×63) + (6.25×165) − (5×28) − 161 = 630 + 1031 − 140 − 161 = 1,360 cal/day
Activity Multipliers and TDEE
| Activity Level | Multiplier | Description | Example TDEE (1,500 BMR) |
|---|---|---|---|
| Sedentary | 1.20 | Desk job, little or no exercise | 1,800 cal |
| Lightly Active | 1.375 | Light exercise 1–3 days/week | 2,063 cal |
| Moderately Active | 1.55 | Moderate exercise 3–5 days/week | 2,325 cal |
| Very Active | 1.725 | Hard exercise 6–7 days/week | 2,588 cal |
| Extra Active | 1.90 | Very hard exercise + physical job | 2,850 cal |
Calorie Targets for Weight Loss, Maintenance, and Gain
Once you know your TDEE (maintenance calories), adjust by the appropriate deficit or surplus to reach your goal. The safe rate for weight loss is 0.5 to 2 pounds per week. Losing more than 2 pounds per week typically involves too steep a calorie deficit, risking muscle loss and nutrient deficiencies.
- Lose 0.5 lb/week: TDEE minus 250 calories per day
- Lose 1 lb/week: TDEE minus 500 calories per day
- Lose 2 lb/week: TDEE minus 1,000 calories per day (maximum recommended)
- Maintain weight: Eat at TDEE
- Gain 0.5 lb/week: TDEE plus 250 calories per day
- Gain 1 lb/week: TDEE plus 500 calories per day
💡 Important: Never eat fewer than 1,200 calories per day if you are female, or fewer than 1,500 calories per day if you are male, without medical supervision. Very low calorie diets can cause muscle loss, nutrient deficiencies, metabolic adaptation, and fatigue — making long-term weight loss harder, not easier. A moderate deficit of 500 calories per day is the most sustainable approach.
Frequently Asked Questions
The average adult needs 2,000 to 2,500 calories per day, but your actual need depends on age, sex, weight, height, and activity level. Women typically need 1,600 to 2,400 calories and men need 2,000 to 3,000 calories daily. Use the calculator above with your exact measurements for a personalized estimate based on the Mifflin-St Jeor formula.
To lose 1 pound per week, eat 500 fewer calories per day than your TDEE (maintenance level). To lose 2 pounds per week, eat 1,000 fewer calories per day — this is the maximum recommended deficit. The minimum safe intake is generally 1,200 calories per day for women and 1,500 for men. Going below these levels without medical supervision risks muscle loss and nutrient deficiencies.
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain vital functions like breathing, circulation, and cell repair. The Mifflin-St Jeor formula calculates it as: Men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5. Women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161. Your actual daily calorie need (TDEE) is higher because it accounts for all physical activity.
TDEE (Total Daily Energy Expenditure) is the total calories you burn in a day including all movement and activity. BMR is your resting calorie burn. TDEE equals BMR multiplied by an activity factor: sedentary 1.2, lightly active 1.375, moderately active 1.55, very active 1.725, extra active 1.9. Eating at your TDEE maintains your current weight. A calorie deficit below TDEE causes weight loss.
To maintain your current weight, eat a number of calories equal to your TDEE. TDEE is your BMR multiplied by your activity factor. For example, a moderately active 35-year-old woman weighing 140 lbs at 5 ft 4 in has a BMR of approximately 1,390 calories and a TDEE of about 2,155 calories per day. Eating this amount consistently keeps weight stable.
To gain lean muscle with minimal fat, eat 250 to 500 calories above your TDEE daily, combined with consistent resistance training. A 250-calorie surplus produces roughly 0.5 lb of weight gain per week. Too large a surplus leads to excess fat storage. Protein intake of 0.7 to 1 gram per pound of body weight per day is essential to support muscle protein synthesis alongside the calorie surplus.
1,200 calories per day is the minimum generally recommended for most women and is too low for most men. At this level it is very difficult to meet all nutritional needs. The NIH and most dietitians recommend creating a calorie deficit of 500 to 1,000 below your TDEE rather than targeting a fixed low number. A 1,200-calorie diet should only be followed with guidance from a healthcare provider or registered dietitian.
The Mifflin-St Jeor formula is the most accurate BMR prediction equation for most adults. A 2005 study in the Journal of the American Dietetic Association found it predicted resting energy expenditure within 10% for 82% of non-obese subjects. It outperforms the older Harris-Benedict formula and is recommended by the Academy of Nutrition and Dietetics. Still, individual variation means real-world needs may differ by 5 to 20%.
Calories burned per day equals your TDEE: BMR multiplied by your activity multiplier. Sedentary: BMR x 1.2. Lightly active (exercise 1-3 days/week): BMR x 1.375. Moderately active (3-5 days/week): BMR x 1.55. Very active (hard exercise 6-7 days): BMR x 1.725. Extra active (physical job and daily hard exercise): BMR x 1.9. Most people overestimate their activity level, so starting with a conservative multiplier is wise.
Most women need 1,600 to 2,400 calories per day depending on age and activity level. Sedentary women aged 26 to 50 need about 2,000 calories to maintain weight. Active women in the same age group need about 2,400. A sedentary woman over 50 may need only 1,600. These are general guidelines. Use the Mifflin-St Jeor calculator above with your exact age, weight, height, and activity for a precise personal estimate.
Related Calculators
Popular Calculators
D-Dimer Calculator
Health
Cord Blood Banking Cost Calculator
Health
Deadlift Max Calculator
Health
Dosage Conversion Calculator
Health
Stripe Fee Calculator
Finance
Pain & Suffering Calculator
Legal
TDEE Calculator
Health
Roofing Calculator
Construction
GPA Calculator
Education
Mortgage Refinance
Finance
CPM Calculator
Marketing
Markup Calculator
Finance