How many calories should I eat per day?

Most adults need between 1,600 and 3,000 calories per day depending on age, sex, height, weight, and activity level. The calculator uses the Mifflin-St Jeor equation to estimate your Total Daily Energy Expenditure (TDEE) and shows five targets from weight loss to muscle gain. Results are estimates for informational purposes only.

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, accounting for your basal metabolic rate and physical activity level. Eating at your TDEE maintains your current weight.

Do I need an account to use this calculator?

No. Open the page and enter your details. Nothing is stored or uploaded.

Which calorie formula does this calculator use?

This calculator uses the Mifflin-St Jeor equation (1990), which is the formula most recommended by registered dietitians due to its accuracy across a wide range of body types.

Calorie calculator

Calorie calculator is a health tool that estimates your Total Daily Energy Expenditure using the Mifflin-St Jeor formula. It applies an activity multiplier to your basal metabolic rate, lists five targets from weight loss to muscle gain, and supports metric and imperial inputs. The tool runs in your browser.

Biological sex

Age (years)

Height (cm)

Weight (kg)

Activity level

Dedicated pages

Goal-specific calorie calculators.

TDEE calculator

Calculate your Total Daily Energy Expenditure using the Mifflin-St Jeor equation. See calorie targets for maintenance, weight loss, and muscle gain. Runs in your browser.

Calorie calculator for weight loss

Find your ideal calorie intake for weight loss using the Mifflin-St Jeor TDEE formula. See daily targets for mild, moderate and fast fat loss. Runs in your browser.

Maintenance calorie calculator

Calculate your maintenance calories, the number of calories needed to stay at your current weight. Uses the Mifflin-St Jeor equation. Free, in-browser.

Calorie calculator for men

Calculate your daily calorie needs as a man using the Mifflin-St Jeor equation. See targets for maintenance, weight loss, and muscle gain. Runs in your browser.

Calorie calculator for women

Calculate your daily calorie needs as a woman using the Mifflin-St Jeor equation. See targets for maintenance, weight loss, and muscle gain. Runs in your browser.

How to calculate your daily calorie needs

Select your biological sex, the formula differs slightly for men and women.
Enter your age, height (cm), and weight (kg).
Choose your activity level from sedentary to very active.
Your TDEE and five calorie targets (from weight loss to muscle gain) appear instantly.

Common uses

Finding your maintenance calories before starting a weight loss diet, then checking progress against a healthy weight range for your height
Setting a calorie target for a muscle gain (lean bulk) phase alongside tracking body fat percentage
Understanding how activity level affects your daily energy needs

Technical specification

Algorithm or formula: Mifflin-St Jeor BMR (1990): men BMR = 10w + 6.25h − 5a + 5, women BMR = 10w + 6.25h − 5a − 161 (w in kg, h in cm, a in years). TDEE = BMR × activity factor (1.2, 1.375, 1.55, 1.725, 1.9).
Browser API or library: Pure JavaScript arithmetic. No external library.
Input limits: Numeric only. Imperial values are converted to metric internally.
Output: BMR, TDEE, and five rounded calorie targets (mild loss, loss, maintenance, mild gain, gain) corresponding to ±250 and ±500 kcal offsets.
Known limitations: A predictive equation, not a measurement. Reported mean accuracy is within roughly ±10 percent of indirect calorimetry. Activity multipliers are coarse estimates of NEAT and exercise.

Frequently asked questions

How many calories should I eat per day?: Most adults need between 1,600 and 3,000 calories per day depending on age, sex, height, weight, and activity level. The calculator uses the Mifflin-St Jeor equation to estimate your Total Daily Energy Expenditure (TDEE) and shows five targets from weight loss to muscle gain. Results are estimates for informational purposes only.
What is TDEE?: Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, accounting for your basal metabolic rate and physical activity level. Eating at your TDEE maintains your current weight.
Do I need an account to use this calculator?: No. Open the page and enter your details. Nothing is stored or uploaded.
Which calorie formula does this calculator use?: This calculator uses the Mifflin-St Jeor equation (1990), which is the formula most recommended by registered dietitians due to its accuracy across a wide range of body types.

Reviewed and tested May 26, 2026.