How many calories should I eat per day?

Start with maintenance TDEE (BMR × activity). Default male (25 y, 180 cm, 60 kg, moderate activity, Mifflin-St Jeor): BMR 1605 kcal × 1.55 = 2488 kcal/day to maintain. Female (30 y, 165 cm, 60 kg, moderate): BMR 1320 → TDEE 2046 kcal. U.S. Dietary Guidelines often cite ~2,000–3,000 kcal/day for adult men and ~1,600–2,400 for women as broad ranges — your formula result is more personalized than population averages.

What is the difference between BMR and TDEE?

BMR is calories burned at complete rest (organs, breathing, brain). TDEE adds activity and daily movement: TDEE = BMR × activity multiplier. Default BMR 1605 kcal; moderate activity adds ~883 kcal → TDEE 2488 kcal. Rough energy split: resting metabolism ~60–75%, physical activity ~15–30%, thermic effect of food ~8–10%. TDEE is the number you eat to maintain weight if expenditure matches intake.

How do you calculate daily calories with Mifflin-St Jeor?

Men: BMR = 10×W(kg) + 6.25×H(cm) − 5×A + 5. Women: same but −161 instead of +5. Example — 60 kg, 180 cm, age 25 male: 10(60) + 6.25(180) − 5(25) + 5 = 600 + 1,125 − 125 + 5 = 1605 kcal BMR. ×1.55 moderate activity = 2488 kcal maintenance. Harris-Benedict on same stats: 1614 BMR → 2502 kcal TDEE (+14 kcal vs Mifflin here).

How many calories to lose 1 pound per week?

About 3,500 kcal ≈ 1 lb body fat, so −500 kcal/day ≈ −1 lb/week. Default maintenance 2488 − 500 = 1988 kcal/day (lose goal). Aggressive −1,000/day → 1500 kcal (capped at 1500 min for men). Female maintenance 2046 → lose 1546 kcal (floor 1200 kcal). Track scale trend 2–3 weeks; adjust ±100–200 if loss is too fast or slow.

Which BMR equation is most accurate?

Mifflin-St Jeor (1990) is the default in most apps and dietitian practice for general adults. Same person (60 kg, 180 cm, 25 y male): Mifflin 1605 vs Harris-Benedict 1614 vs Katch-McArdle 1407 kcal (20% BF, 48 kg lean mass). Katch-McArdle uses lean mass — often better for lean athletes when body fat % is accurate (from our body fat calculator). If BF% is unknown, Mifflin is the safer default.

What are the activity level multipliers?

Sedentary ×1.2, light ×1.375, moderate ×1.55, active ×1.725, very active ×1.9, extra active ×1.95. Default moderate: 1605 × 1.55 = 2488 kcal. Same male at light activity (US 5′10″, 160 lb example): BMR 1692 × 1.375 = 2327 kcal — ~161 kcal/day lower than moderate. Pick the level that matches your typical week, not your best week.

What is the minimum calorie intake per day?

Harvard Health often cites ~1,200 kcal/day for women and ~1,500 kcal/day for men unless medically supervised. This calculator floors lose targets at those mins: male aggressive cut caps at 1500 kcal; female at 1200 kcal. Eating far below BMR long-term can impair hormones, muscle, and adherence. Very low calories need clinician oversight.

How do I convert calories to kilojoules (kJ)?

1 nutritional calorie (kcal) = 4.1868 kJ. Default maintenance 2488 kcal = ~10417 kJ/day. Food labels outside the U.S. often list kJ — divide by 4.1868 to compare with this calculator’s kcal output.

What is zigzag calorie cycling?

Alternating higher- and lower-calorie days while hitting the same weekly total — e.g. maintenance 2488 × 7 = 17,416 kcal/week as five days at 2,600 kcal and two at 1,908 kcal instead of flat 2,488 daily. May help adherence or training-day fueling; weekly average still drives fat loss. Example cut: 17,416 − 3,500 = 13,916 kcal/week (~1,987 kcal/day average), matching our −500/day lose target of 1988 kcal.

Can I lose weight by counting calories alone?

Energy balance matters: sustained deficit → weight loss. A −500 kcal/day plan from 2488 → 1988 kcal targets ~1 lb/week. Protein, resistance training, sleep, and food quality improve body composition (more fat vs muscle lost). Pair with our macro calculator once you have a calorie target.

How accurate is this calorie calculator?

Formula estimates typically land within ~±10–15% of measured expenditure for many people — genetics, NEAT fidgeting, thyroid, and tracking error add variance. Use 2488 kcal as a starting hypothesis: if weight is stable after 2–3 weeks, you found maintenance; if losing >1.5 lb/week unintentionally, add 150–200 kcal. Katch at 20% BF gave 2181 kcal vs Mifflin 2488 — a 307 kcal spread showing why equation choice matters for lean lifters.

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BMR · TDEE · weight goals

Calorie Calculator — Daily Calories, BMR & TDEE

Free calorie calculator: find how many calories per day you need from BMR and TDEE (Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle). Get targets to maintain, lose (~1 lb/week), or gain weight.

Last updated: May 24, 2026

Three BMR formulas + activity multipliers

Maintain, −500 lose, +500 gain targets

Gender-specific minimum calorie floors

Need macros from your calorie target? Macro calculator

Calorie Calculator

BMR, TDEE, and calories to maintain, lose, or gain weight

Unit system

Age

Gender

Height (cm)

Weight (kg)

Activity

Calorie results

BMR (mifflin st jeor)

1,605 kcal/day

TDEE (×1.55 activity): 2,488 kcal

Maintain2,488 kcal

Lose ~1 lb/week1,988 kcal

Gain ~1 lb/week2,988 kcal

• 1 lb ≈ 3,500 kcal — −500 kcal/day ≈ −1 lb/week
• Minimum often cited: 1500 kcal (men)
• Adjust ±100–200 after 2–3 weeks based on scale trend

What This Calorie Calculator Shows

BMR

Mifflin-St Jeor · 60 kg male

1,605

kcal/day at rest

Maintain (TDEE)

×1.55 moderate activity

2,488

~10,417 kJ

Lose ~1 lb/week

−500 kcal vs maintenance

1,988

Gain: 2,988 kcal

Quick examples (live)

Male · moderate

2,488 kcal

Female · moderate

2046 kcal

Katch · 20% BF

2181 kcal

US · light

2327 kcal

Calorie & TDEE Formula

BMR = Mifflin-St Jeor (or Harris / Katch)

TDEE = BMR × activity (1.2–1.95)

Lose ≈ TDEE − 500 · Gain ≈ TDEE + 500

Worked: BMR 1605 × 1.55 = 2488 kcal maintenance. Lose: 2488 − 500 = 1988 kcal/day (~1 lb/week).

BMR Equations

Equation	Men	Women	Best for
Mifflin-St Jeor	BMR = 10W + 6.25H − 5A + 5	BMR = 10W + 6.25H − 5A − 161	General adults (1990); default in most apps
Revised Harris-Benedict	BMR = 13.397W + 4.799H − 5.677A + 88.362	BMR = 9.247W + 3.098H − 4.330A + 447.593	Legacy comparison; often reads slightly higher
Katch-McArdle	BMR = 370 + 21.6 × lean mass (kg)	BMR = 370 + 21.6 × lean mass (kg)	Known body fat %; lean athletes

Same 60 kg, 180 cm, 25 y male: Mifflin 1605 · Harris 1614 · Katch 1407 kcal BMR.

Activity Multipliers

Level	× BMR	Description	At BMR 1605
Sedentary	×1.2	Little or no exercise	1,926 kcal
Light	×1.375	Exercise 1–3 days/week	2,207 kcal
Moderate	×1.55	Exercise 4–5 days/week	2,488 kcal
Active	×1.725	Daily or intense 3–4×/week	2,769 kcal
Very active	×1.9	Intense 6–7 days/week	3,050 kcal
Extra active	×1.95	Hard daily training or physical job	3,130 kcal

Weight Goal Adjustments

Goal	Daily Δ	Weekly lb	Note
Maintain weight	0 kcal	0	TDEE = BMR × activity multiplier
Lose ~1 lb/week	-500 kcal	-1	3,500 kcal ≈ 1 lb fat over 7 days
Lose ~2 lb/week (max for many)	-1000 kcal	-2	Often not advisable long-term; muscle-loss risk
Gain ~1 lb/week	+500 kcal	1	Surplus for lean bulk with resistance training

Where Calories Go (TDEE)

Component	Typical share
BMR / resting metabolism	~60–75%
Physical activity (NEAT + exercise)	~15–30%
Thermic effect of food (TEF)	~8–10%

Minimum Calorie Floors

Group	Often cited min	Note
Women	1200 kcal/day	Harvard Health often cites ~1,200/day floor unless medically supervised
Men	1500 kcal/day	Harvard Health often cites ~1,500/day floor unless medically supervised

Limitations

Formulas estimate resting metabolism — real TDEE can vary ±10–15% between individuals
Activity multipliers are approximations; track weight trend for 2–3 weeks and adjust ±100–200 kcal
Large deficits increase muscle loss; prioritize protein and resistance training when cutting
Does not replace medical nutrition therapy for diabetes, eating disorders, or pregnancy
Katch-McArdle requires accurate body fat % — use our body fat calculator for tape-based estimates

Frequently Asked Questions

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BMR · TDEE · weight goals

Calorie Calculator — Daily Calories, BMR & TDEE

Last updated: May 24, 2026

Three BMR formulas + activity multipliers

Maintain, −500 lose, +500 gain targets

Gender-specific minimum calorie floors

Need macros from your calorie target? Macro calculator

Calorie Calculator

BMR, TDEE, and calories to maintain, lose, or gain weight

Unit system

Age

Gender

Height (cm)

Weight (kg)

Activity

Calorie results

BMR (mifflin st jeor)

1,605 kcal/day

TDEE (×1.55 activity): 2,488 kcal

Maintain2,488 kcal

Lose ~1 lb/week1,988 kcal

Gain ~1 lb/week2,988 kcal

• 1 lb ≈ 3,500 kcal — −500 kcal/day ≈ −1 lb/week
• Minimum often cited: 1500 kcal (men)
• Adjust ±100–200 after 2–3 weeks based on scale trend

What This Calorie Calculator Shows

BMR

Mifflin-St Jeor · 60 kg male

1,605

kcal/day at rest

Maintain (TDEE)

×1.55 moderate activity

2,488

~10,417 kJ

Lose ~1 lb/week

−500 kcal vs maintenance

1,988

Gain: 2,988 kcal

Quick examples (live)

Male · moderate

2,488 kcal

Female · moderate

2046 kcal

Katch · 20% BF

2181 kcal

US · light

2327 kcal

Calorie & TDEE Formula

BMR = Mifflin-St Jeor (or Harris / Katch)

TDEE = BMR × activity (1.2–1.95)

Lose ≈ TDEE − 500 · Gain ≈ TDEE + 500

Worked: BMR 1605 × 1.55 = 2488 kcal maintenance. Lose: 2488 − 500 = 1988 kcal/day (~1 lb/week).

BMR Equations

Equation	Men	Women	Best for
Mifflin-St Jeor	BMR = 10W + 6.25H − 5A + 5	BMR = 10W + 6.25H − 5A − 161	General adults (1990); default in most apps
Revised Harris-Benedict	BMR = 13.397W + 4.799H − 5.677A + 88.362	BMR = 9.247W + 3.098H − 4.330A + 447.593	Legacy comparison; often reads slightly higher
Katch-McArdle	BMR = 370 + 21.6 × lean mass (kg)	BMR = 370 + 21.6 × lean mass (kg)	Known body fat %; lean athletes

Same 60 kg, 180 cm, 25 y male: Mifflin 1605 · Harris 1614 · Katch 1407 kcal BMR.

Activity Multipliers

Level	× BMR	Description	At BMR 1605
Sedentary	×1.2	Little or no exercise	1,926 kcal
Light	×1.375	Exercise 1–3 days/week	2,207 kcal
Moderate	×1.55	Exercise 4–5 days/week	2,488 kcal
Active	×1.725	Daily or intense 3–4×/week	2,769 kcal
Very active	×1.9	Intense 6–7 days/week	3,050 kcal
Extra active	×1.95	Hard daily training or physical job	3,130 kcal

Weight Goal Adjustments

Goal	Daily Δ	Weekly lb	Note
Maintain weight	0 kcal	0	TDEE = BMR × activity multiplier
Lose ~1 lb/week	-500 kcal	-1	3,500 kcal ≈ 1 lb fat over 7 days
Lose ~2 lb/week (max for many)	-1000 kcal	-2	Often not advisable long-term; muscle-loss risk
Gain ~1 lb/week	+500 kcal	1	Surplus for lean bulk with resistance training

Where Calories Go (TDEE)

Component	Typical share
BMR / resting metabolism	~60–75%
Physical activity (NEAT + exercise)	~15–30%
Thermic effect of food (TEF)	~8–10%

Minimum Calorie Floors

Group	Often cited min	Note
Women	1200 kcal/day	Harvard Health often cites ~1,200/day floor unless medically supervised
Men	1500 kcal/day	Harvard Health often cites ~1,500/day floor unless medically supervised

Limitations

Formulas estimate resting metabolism — real TDEE can vary ±10–15% between individuals
Activity multipliers are approximations; track weight trend for 2–3 weeks and adjust ±100–200 kcal
Large deficits increase muscle loss; prioritize protein and resistance training when cutting
Does not replace medical nutrition therapy for diabetes, eating disorders, or pregnancy
Katch-McArdle requires accurate body fat % — use our body fat calculator for tape-based estimates