Daily Calorie Calculator
Find your optimal daily calorie needs based on your body composition, activity level, and fitness goals.
Choose Calculation Method
Enter Your Details
About This Method
The default method uses the Mifflin-St Jeor Equation, which is widely considered the most accurate formula for estimating basal metabolic rate (BMR). This equation takes into account your weight, height, age, and gender to calculate your basic caloric needs, then adjusts based on activity level.
This method is recommended for most people as it provides reliable estimates without requiring specialized measurements. It's particularly good for:
- People new to calorie tracking
- Those without access to body composition measurements
- General health and fitness goals
What to do with your daily calorie target
Your result is an estimate of the calories you burn in a typical day, often called total daily energy expenditure (TDEE). Use maintenance calories as your baseline, then adjust gradually based on your goal and real-world progress.
For weight loss, a moderate calorie deficit is usually easier to sustain than an aggressive one. For muscle gain, a small surplus works best when paired with enough protein and consistent strength training.
