How many calories should I eat a day to lose weight?

To lose 1 pound (0.45 kg) of body fat per week, create a daily deficit of 500 calories below your Total Daily Energy Expenditure (TDEE). For example, if your TDEE is 2,200 calories, consuming 1,700 calories per day will yield steady weight loss.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the baseline number of calories your body burns at total rest to keep your heart, lungs, and organs operating. TDEE (Total Daily Energy Expenditure) includes your BMR plus all calories burned through daily movements, walking, and exercise.

Which calorie calculation formula is most accurate?

The Mifflin-St Jeor equation is recognized by the Academy of Nutrition and Dietetics as the most reliable formula for general populations. If you know your exact body fat percentage, the Katch-McArdle formula provides even greater accuracy by evaluating Lean Body Mass.

What is a 7-day calorie cycling (zigzag) schedule?

A calorie zigzag schedule alternates higher and lower calorie days throughout the week while maintaining the exact same weekly average. This variation prevents metabolic adaptation, reduces dieting fatigue, and accommodates higher energy demands on workout days.

What is the minimum safe daily calorie intake for adults?

Health guidelines recommend that adult women consume no fewer than 1,200 calories per day and adult men consume no fewer than 1,500 calories per day, unless under direct medical supervision, to ensure adequate micronutrient intake.

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Calorie Calculator — Daily Calorie Intake Estimator for Weight Loss & Gain

Free daily calorie calculator. Estimate your daily calorie intake for weight loss, muscle gain, or maintenance using Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle formulas.

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How to use this calculator

👉 Fill in the boxes below and your answer appears instantly — no maths needed, we do it all for you! 🎉

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In plain English — what does this do?

🏋️ Your body needs food to move, breathe, and grow — just like a car needs petrol. This tool helps you find out how much food your body needs in a day to feel good and stay healthy!

📌 Direct Answer & Summary

A daily calorie calculator estimates how many calories you need to consume each day to lose weight, maintain weight, or gain muscle. It calculates your Total Daily Energy Expenditure (TDEE) based on your Basal Metabolic Rate (BMR), age, biological sex, height, weight, and weekly activity level.

🎂 How old are you? (years)

📏 Height (cm)

⚖️ Weight (kg)

🧮 Calculator Formula

🏃 How active are you every week?

What is Calorie Calculator — Daily Calorie Intake Estimator for Weight Loss & Gain?

How to use it

1️⃣ Select your biological sex and choose Metric (cm/kg) or Imperial (in/lbs) measurement units.
2️⃣ Enter your age, current height, and current body weight.
3️⃣ Choose your preferred BMR calculation formula (Mifflin-St Jeor is recommended for most users).
4️⃣ Select your weekly activity level (from sedentary to extra active).
5️⃣ Review your recommended daily calorie intake for weight loss (mild or rapid), maintenance, and weight gain.

Formula & Variables

Mifflin-St Jeor Equation: Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(y) + 5 Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(y) − 161 Total Daily Energy Expenditure (TDEE): TDEE = BMR × Physical Activity Factor (1.2 to 1.9)

Variable Definitions:

BMR Basal Metabolic Rate: calories burned at complete vegetative rest

TDEE Total Daily Energy Expenditure including all bodily movement and digestion

weight Body weight in kilograms (lbs ÷ 2.20462)

height Stature in centimeters (inches × 2.54)

Deficit Calorie reduction below maintenance (500 kcal/day ≈ 1 lb fat loss/week)

💡 See it in action — a real example

For a 30-year-old female, 165 cm tall, weighing 65 kg with moderate exercise (3–5 days/week): BMR = (10 × 65) + (6.25 × 165) − (5 × 30) − 161 = 1,370 kcal/day. TDEE = 1,370 × 1.55 ≈ 2,124 kcal/day. Consuming 1,624 kcal/day creates a 500 kcal deficit for exactly 1 lb of fat loss per week.

📊 Physical Activity Level (PAL) Multipliers & Caloric Demands

Standardized lifestyle factors used to convert baseline BMR to real-world TDEE.

Activity Classification	Description of Weekly Movement	PAL Multiplier	Daily Calorie Increase over BMR
Sedentary	Desk job, little to no intentional exercise	1.200	+20% over BMR
Lightly Active	Light exercise or sports 1 to 3 days per week	1.375	+37.5% over BMR
Moderately Active	Moderate exercise or sports 3 to 5 days per week	1.550	+55% over BMR
Very Active	Hard exercise or athletic training 6 to 7 days per week	1.725	+72.5% over BMR
Extra Active	Heavy physical labor job or twice-daily rigorous training	1.900	+90% over BMR

* Most modern office workers overestimate activity level; starting at 'Sedentary' or 'Lightly Active' produces the most reliable dieting results.

📊 Weight Goal Deficit / Surplus Targets

Weekly caloric adjustments and expected physiological rate of weight change.

Target Goal	Daily Calorie Adjustment	Weekly Rate of Weight Change	Dietary Recommendation
Aggressive Fat Loss	−1,000 kcal / day	−2.0 lbs (−0.9 kg) / week	Requires high protein intake (>1g/lb) to prevent muscle loss
Standard Fat Loss	−500 kcal / day	−1.0 lb (−0.45 kg) / week	Optimal sweet spot for sustainable fat loss and appetite control
Mild Fat Loss	−250 kcal / day	−0.5 lb (−0.23 kg) / week	Ideal for lean athletes cutting near single-digit body fat
Maintenance	±0 kcal (TDEE)	No weight change	Sustains current body mass and athletic performance
Lean Muscle Gain	+250 to +300 kcal / day	+0.5 lb (+0.23 kg) / week	Supports progressive overload hypertrophy with minimal fat gain

❓ Common questions

How many calories should I eat a day to lose weight?: To lose 1 pound (0.45 kg) of body fat per week, create a daily deficit of 500 calories below your Total Daily Energy Expenditure (TDEE). For example, if your TDEE is 2,200 calories, consuming 1,700 calories per day will yield steady weight loss.
What is the difference between BMR and TDEE?: BMR (Basal Metabolic Rate) is the baseline number of calories your body burns at total rest to keep your heart, lungs, and organs operating. TDEE (Total Daily Energy Expenditure) includes your BMR plus all calories burned through daily movements, walking, and exercise.
Which calorie calculation formula is most accurate?: The Mifflin-St Jeor equation is recognized by the Academy of Nutrition and Dietetics as the most reliable formula for general populations. If you know your exact body fat percentage, the Katch-McArdle formula provides even greater accuracy by evaluating Lean Body Mass.
What is a 7-day calorie cycling (zigzag) schedule?: A calorie zigzag schedule alternates higher and lower calorie days throughout the week while maintaining the exact same weekly average. This variation prevents metabolic adaptation, reduces dieting fatigue, and accommodates higher energy demands on workout days.
What is the minimum safe daily calorie intake for adults?: Health guidelines recommend that adult women consume no fewer than 1,200 calories per day and adult men consume no fewer than 1,500 calories per day, unless under direct medical supervision, to ensure adequate micronutrient intake.