Free Calorie Calculator - Calculate Your Daily Needs
Find out your exact daily calorie requirements based on age, gender, activity level, and goals.
Formula & Methodology
This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate, then multiplies by an activity factor to find the calories you need each day to maintain your weight. Eat below this number to lose weight or above it to gain.
- BMR (men) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
- BMR (women) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
- Daily Calories = BMR × Activity Factor (1.2 sedentary to 1.9 very active)
Worked Example
Using the Daily Calorie Needs Calculator: apply the formula above to your input values. For instance, BMR (men) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5, then BMR (women) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161. The tool performs each step instantly and shows the result.
Frequently Asked Questions
How many calories do I need per day?
It estimates your maintenance calories from your BMR and activity level, then adjusts up or down for gaining or losing weight.
What is the difference between BMR and TDEE?
BMR is the calories burned at rest; TDEE adds activity, giving the total you actually need each day.
How big a deficit is safe for weight loss?
A moderate deficit of 300-500 calories a day supports steady loss of about half a kilo per week without extreme restriction.