Daily Calorie Needs Calculator

This uses the Mifflin-St Jeor equation (1990), generally regarded as the most accurate for healthy adults. Men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5. Women: the same but ending − 161. TDEE multiplies BMR by an activity factor, from 1.2 for sedentary to 1.9 for a physical job or twice-daily training.

This calculator deliberately caps the range at 300-500 kcal below TDEE and offers nothing steeper. Healthy change is gradual — roughly 0.25-0.5 kg per week. Deeper deficits move the scale faster but are harder to sustain, risk muscle loss, and can encourage disordered eating. If you want more, that's a decision to make with a dietitian or doctor, not a calculator.

Not necessarily. Mifflin-St Jeor predicts from population averages, so your real needs can sit 10% either side. Body composition, genetics, thyroid function, and non-exercise activity all matter and aren't captured. Use it as a starting point, then watch your weight over 2-3 weeks and adjust based on what actually happens.

No. Pregnancy and breastfeeding carry additional energy needs that shift over time and can't be predicted by a standard adult equation. The same applies to growing children and teenagers, athletes with special requirements, and people with conditions such as thyroid disorders. Consult a dietitian or doctor instead.

Because labels like 'moderate' are vague, and most people overestimate. Training three times a week for an hour sounds substantial, but if the other 23 hours are spent sitting, your overall level may still be closer to light. When torn between two, pick the lower — an inflated TDEE invents calorie room you don't have.