Calorie Calculator – How Many Calories Do You Need Per Day?

How Many Calories Do You Need Per Day?

Daily calorie needs vary by person. The average sedentary woman needs 1,600–2,000 calories per day. The average sedentary man needs 2,000–2,400 calories. Your exact number depends on age, height, weight, and how active you are. This calculator uses the Mifflin-St Jeor equation — the most accurate formula for estimating daily calorie needs in most adults.

How This Calorie Calculator Works

This calculator uses two steps. First it calculates your BMR (Basal Metabolic Rate) — the calories your body burns at complete rest. Then it multiplies BMR by your activity level to get your TDEE (Total Daily Energy Expenditure). Your goal calories are then adjusted based on whether you want to lose weight, maintain, or gain muscle.

Mifflin-St Jeor Formula

• Men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
• Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161

Calorie Goals by Objective

• Weight Loss: Eat 500 fewer calories than TDEE — lose approximately 1 lb per week
• Maintenance: Eat exactly your TDEE — weight stays the same
• Muscle Gain: Eat 500 more than TDEE — gain approximately 1 lb per week
• Minimum safe intake: Women 1,200 cal/day | Men 1,500 cal/day

Activity Level Guide

• Sedentary: Desk job, little or no exercise
• Lightly Active: Light exercise 1–3 days per week
• Moderately Active: Moderate exercise 3–5 days per week
• Very Active: Hard exercise 6–7 days per week
• Extra Active: Physical labor job or athlete training twice daily

Frequently Asked Questions

Q: How many calories should I eat to lose weight?
A: Eat 500 fewer calories than your TDEE per day. This creates a weekly deficit of 3,500 calories which equals approximately 1 pound of fat loss per week. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.

Q: What is TDEE?
A: TDEE stands for Total Daily Energy Expenditure. It is the total calories your body burns per day including rest, digestion, and physical activity. Eating at your TDEE maintains your current weight.

Q: What is BMR?
A: BMR is Basal Metabolic Rate — the calories your body burns at complete rest just to keep you alive. It accounts for breathing, circulation, and cell repair. For most adults BMR is between 1,200 and 2,000 calories per day.

Q: How accurate is this calorie calculator?
A: This calculator uses the Mifflin-St Jeor equation which is the most accurate formula for estimating calorie needs in most adults. Results are estimates — individual metabolism varies. Adjust your intake based on actual results over 2–4 weeks.

Q: Does eating fewer calories always lead to weight loss?
A: Yes, creating a consistent calorie deficit leads to weight loss. However, eating too few calories can slow your metabolism and cause muscle loss. A moderate deficit of 500 calories per day is sustainable and effective. Exercise combined with moderate calorie reduction gives the best long-term results.

Related Health Calculators

• BMI Calculator — Are you a healthy weight for your height?
• BMR Calculator — Calories your body burns at rest
• Body Fat Calculator — What is your real body fat percentage?
• Heart Rate Calculator — Max rate and target zones by age