Daily Calorie Needs Calculator
Find out how many calories you need to lose, maintain, or gain weight
What determines your calorie needs?
Your daily calorie needs depend on your Basal Metabolic Rate (BMR) — the energy your body burns at rest — multiplied by your activity factor. This calculator uses the Mifflin-St Jeor equation, one of the most accurate BMR formulas.
To lose weight: subtract 500 calories for ~0.5 kg per week loss.
To maintain: eat your maintenance calories.
To gain: add 300 calories for muscle growth.
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The calorie needs calculator estimates your total daily energy expenditure — the calories your body uses each day at your current weight, height and activity.
What are my daily calorie needs?
Your maintenance calories equal BMR (basal metabolic rate) multiplied by an activity factor. This is what you eat to stay at the same weight.
How do I calculate calorie needs?
Enter age, gender, weight, height and activity. The tool applies the Mifflin-St Jeor equation for BMR and your activity multiplier.
How do needs differ from a goal?
Needs are maintenance; for weight loss subtract ~300–500 kcal, for gain add ~300–500 kcal.