Calorie Intake & Daily Needs Calculator

Gender

Age (years)

Weight

Height

Activity Level

Goal

About the Calorie Intake Calculator

Daily calorie needs are determined by your Total Daily Energy Expenditure (TDEE) — the total calories your body burns each day based on your basal metabolic rate and physical activity. This calculator uses the Mifflin-St Jeor formula to compute your BMR, then multiplies it by your activity factor to find your TDEE. Your goal adjustment (deficit or surplus) is then applied to give you a precise daily calorie target.

How to Use

Enter your gender, age, weight, and height
Select your typical weekly activity level
Choose your goal — lose weight, maintain, or gain
Click Calculate to see your daily calorie target and suggested macros

Formula Used

BMR (Mifflin-St Jeor):
Men: 10W + 6.25H − 5A + 5
Women: 10W + 6.25H − 5A − 161

TDEE = BMR × Activity Factor
Sedentary ×1.2 → Super Active ×1.9

Target = TDEE + Goal Adjustment

W = weight (kg), H = height (cm), A = age. Note: 1 kg of body fat ≈ 7,700 kcal.

Understanding Your Results

Maintenance Calories Your TDEE — the number of calories to eat daily to stay at your current weight with no change.

Deficit (−500 kcal/day) Creates a weekly deficit of 3,500 kcal, resulting in approximately 0.5 kg of fat loss per week — a safe, sustainable rate.

Surplus (+300 kcal/day) A modest calorie surplus ideal for lean muscle gain — large surpluses tend to add more fat than muscle.

Medical Disclaimer

This calculator provides estimates for general informational purposes only. Results are not a substitute for professional medical advice. Consult a qualified healthcare provider for personalized guidance.

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