How many calories should I eat to lose weight?

To lose weight safely, you generally need to consume 500-1000 fewer calories per day than your maintenance level, which will result in 1-2 pounds of weight loss per week. Our calculator provides a personalized calorie target based on your weight loss goals, but never recommends consuming fewer than 1200 calories for women or 1500 for men for safety reasons.

How accurate is this calorie calculator?

This calculator uses scientifically validated formulas (Mifflin-St Jeor and Harris-Benedict) to estimate your Basal Metabolic Rate (BMR), then applies activity multipliers to determine your total daily energy expenditure. While it provides a good starting point, individual metabolism can vary by up to 10-15%. Monitor your results over 2-3 weeks and adjust as needed.

How many calories do I need to bulk or build muscle?

To build muscle, you typically need a calorie surplus of 250-500 calories above your maintenance level, combined with a strength training program. This allows for muscle growth without excessive fat gain. Our calculator's 'Weight Gain' setting recommends an appropriate surplus based on your metrics and activity level.

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Daily Calorie Intake Calculator | Free Online Calculators

Daily Calorie Intake Calculator

Updated May 2025 Science-Based Results

Calculate your personalized daily calorie needs based on your metrics, activity level, and goals.

* This calculator is for educational purposes. Consult a healthcare professional for medical advice.

Enter Your Details

Gender:

Male Female

Age:

Years (15-100)

Height:

Range: 130-230 cm / 50-90 in

Weight:

Range: 40-200 kg / 88-440 lb

Activity Level:

Choose the option that best matches your typical activity

Your Goal:

Weight Loss (Calorie Deficit) Maintain Weight Weight Gain (Muscle Building)

Advanced Settings

BMR Formula:

Goal Intensity:

Mild Moderate Aggressive

Understanding Your Calorie Results

What Do These Numbers Mean?

Basal Metabolic Rate (BMR):

BMR is the number of calories your body needs to maintain basic physiological functions while at complete rest. This includes breathing, circulating blood, regulating body temperature, and growing cells. Your BMR represents the minimum amount of energy needed to keep your body functioning.

Total Daily Energy Expenditure (TDEE):

TDEE is your total daily calorie burn when activity is added to your BMR. It includes energy used during exercise, non-exercise activity (like walking and standing), and the energy used to digest food. Your TDEE is the number of calories you need to maintain your current weight.

Recommended Calorie Intake:

This is your personalized daily calorie target based on your goal (weight loss, maintenance, or gain). For weight loss, it creates a calorie deficit below your TDEE. For weight gain, it adds a calorie surplus above your TDEE.

Factors That Affect Your Daily Calories

Age

As you age, your metabolism typically slows down. On average, metabolic rate decreases by about 2-3% per decade after age 30.

Body Composition

Muscle tissue burns more calories than fat tissue, even at rest. People with higher muscle mass have higher BMRs.

Gender

Men generally have higher BMRs than women due to having more muscle mass and less body fat on average.

Hormones

Thyroid hormones and others can significantly impact your metabolic rate, which can vary throughout life.

How Accurate Is This Calculator?

This calculator uses scientifically validated formulas to estimate your calorie needs:

Mifflin-St Jeor Equation (Default): Considered the most accurate for the general population. Research shows it’s within 10% of actual metabolic rate for most people.

Harris-Benedict Equation: A slightly older formula that still provides good estimates, especially for people with “average” body types.

Katch-McArdle Formula: More accurate for athletic individuals when body fat percentage is known, as it accounts for lean body mass.

Keep in mind that these are still estimates. Individual metabolism can vary by 10-15% from these predictions. It’s best to use these numbers as a starting point, track your results, and adjust accordingly.

Meal Planning for Your Calorie Goal

Your Daily Calorie Target:

1,694 calories

Sample Meal Plan

Breakfast (424 calories)

• 2 eggs scrambled (140 cal)
• 1 slice whole grain toast (80 cal)
• 1/2 avocado (120 cal)
• 1 cup black coffee (5 cal)
• 1/2 cup berries (40 cal)

Protein: 18g | Carbs: 30g | Fat: 21g

Lunch (508 calories)

• Chicken salad with:
– 4 oz grilled chicken breast (180 cal)
– 2 cups mixed greens (15 cal)
– 1/4 cup chickpeas (70 cal)
– 1/4 cup cherry tomatoes (8 cal)
– 1/2 cucumber (8 cal)
– 1 tbsp olive oil (120 cal)
– 2 tbsp balsamic vinegar (28 cal)
• 1 medium apple (80 cal)

Protein: 35g | Carbs: 38g | Fat: 21g

Dinner (508 calories)

• 5 oz baked salmon (175 cal)
• 3/4 cup cooked quinoa (170 cal)
• 1 cup roasted broccoli (55 cal)
• 1 tsp olive oil for vegetables (40 cal)
• Lemon, herbs, and spices (5 cal)
• 1 cup roasted vegetables (60 cal)

Protein: 39g | Carbs: 45g | Fat: 16g

Snacks (254 calories)

• 1 small banana (90 cal)
• 1 oz (28g) almonds (164 cal)

Protein: 7g | Carbs: 25g | Fat: 14g

Daily Totals: 1,694 calories | Protein: 99g (24%) | Carbs: 138g (34%) | Fat: 72g (42%)

Making Your Own Meal Plan

Here are some guidelines to help you create your own meal plan:

Focus on protein

Include a protein source in every meal. Good options include lean meats, fish, eggs, tofu, legumes, and dairy products. This helps preserve muscle mass and keeps you feeling satisfied.

Include fiber-rich carbohydrates

Choose whole grains, fruits, vegetables, and legumes instead of refined carbs. These provide essential nutrients and help you feel fuller longer.

Don’t avoid healthy fats

Incorporate sources of healthy fats like avocados, nuts, seeds, and olive oil. These provide essential fatty acids and help with nutrient absorption.

Meal timing and frequency

Distribute your calories throughout the day in a way that works for your schedule and hunger patterns. Some people do well with 3 larger meals, while others prefer 5-6 smaller meals.

Daily Calorie Intake: The Science Behind the Numbers

Understanding your daily calorie needs is the foundation of any effective nutrition plan. Whether your goal is weight loss, maintenance, or muscle gain, knowing how many calories your body requires can help you make informed dietary choices.

Our calculator determines your calorie needs using a three-step process:

Calculate your Basal Metabolic Rate (BMR) – The calories your body needs at complete rest
Factor in your activity level – To determine your Total Daily Energy Expenditure (TDEE)
Adjust for your goals – Creating a deficit for weight loss or surplus for weight gain

The Formulas We Use

Mifflin-St Jeor Equation (Default)

For men: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(years) + 5

For women: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(years) – 161

This is the most accurate formula for most people and has been validated in numerous scientific studies.

Harris-Benedict Equation

For men: BMR = 66.5 + (13.75 × weight in kg) + (5.003 × height in cm) – (6.75 × age)

For women: BMR = 655.1 + (9.563 × weight in kg) + (1.850 × height in cm) – (4.676 × age)

A classic formula that’s been used since 1919. The revised version (1984) is still reasonably accurate.

Katch-McArdle Formula

BMR = 370 + (21.6 × Lean Body Mass in kg)

Where Lean Body Mass = Weight – (Weight × Body Fat %)

This formula is especially useful for athletic individuals as it factors in body composition rather than just weight.

Activity Multipliers

Activity Level	Description	Multiplier
Sedentary	Little or no exercise, desk job	1.2
Lightly active	Light exercise 1-3 days/week	1.375
Moderately active	Moderate exercise 3-5 days/week	1.55
Very active	Hard exercise 6-7 days/week	1.725
Extra active	Very hard daily exercise & physical job or twice-daily training	1.9

Your TDEE is calculated by multiplying your BMR by the appropriate activity factor.

Calorie Adjustments for Different Goals

Weight Loss

To lose weight safely, we subtract 500-1000 calories from your TDEE based on your chosen intensity. This creates a deficit that leads to approximately 0.5-1kg (1-2lbs) of weight loss per week.

Note: We never recommend going below 1200 calories for women or 1500 for men to ensure nutritional adequacy.

Maintenance

For weight maintenance, we use your exact TDEE. This is useful if you’re happy with your current weight and want to ensure you stay there, or if you’re taking a diet break.

Weight/Muscle Gain

For muscle building, we add 250-500 calories to your TDEE. This provides enough extra energy for muscle growth without excessive fat gain when combined with strength training.

Understanding Your Macronutrients

While calories are important, the composition of those calories also matters. The calculator provides a recommended macronutrient breakdown based on your goals:

Protein

Crucial for muscle repair and growth. Each gram provides 4 calories.

Weight loss: 30-35% of calories
Maintenance: 25-30% of calories
Muscle gain: 25-30% of calories

Carbohydrates

Primary energy source, especially for exercise. Each gram provides 4 calories.

Weight loss: 30-40% of calories
Maintenance: 40-50% of calories
Muscle gain: 40-60% of calories

Fats

Essential for hormone production and nutrient absorption. Each gram provides 9 calories.

Weight loss: 25-35% of calories
Maintenance: 25-35% of calories
Muscle gain: 20-25% of calories

Adjusting Your Calorie Target

Remember that any calculator provides an estimate. You may need to adjust your calorie intake based on your results:

If you’re not losing weight on your target calories after 2-3 weeks, reduce by 100-200 calories.
If you’re losing too quickly (more than 1-2 pounds/week), increase by 100-200 calories.
If you’re gaining weight too fast when trying to build muscle, reduce your surplus slightly.
If you feel excessively hungry, tired, or weak, you may need to increase your calories regardless of your goal.

The best approach is to track your intake and progress for 2-3 weeks, then make small adjustments as needed.

Frequently Asked Questions

How accurate are calorie calculators?

Calorie calculators provide an estimate based on scientific formulas, but individual metabolism can vary. They’re typically within 10-15% of your actual needs. For best results, use the calculator as a starting point, then adjust based on your results over 2-3 weeks.

Can I eat whatever I want if I stay within my calorie target?

While weight change is primarily driven by calorie balance, the quality of those calories matters for health, energy levels, and hunger management. Focus on nutrient-dense foods most of the time while allowing occasional treats within your calorie target.

Do I need to count calories forever?

Not necessarily. Calorie counting is a tool to build awareness and understanding of portion sizes and food energy content. Many people eventually transition to intuitive eating once they’ve developed this awareness, though periodic tracking can help keep you on track.

What about exercise? Should I eat back calories I burn?

Most activity multipliers already account for regular exercise. If you’re doing additional high-intensity workouts or exercising significantly more than usual, you might eat back 50% of the estimated calories burned to support recovery without sabotaging your goals.

Why did my weight loss stall even though I’m following my calorie target?

Weight loss plateaus are normal and can happen for several reasons: your metabolism adapts to lower calories over time, your body composition is changing (gaining muscle while losing fat), or water retention is masking fat loss. If a plateau lasts more than 2-3 weeks, consider recalculating your needs or making a small adjustment to your intake.