Calorie Calculator
Calculate your daily calorie needs based on your age, gender, weight, height, and activity level. Get personalized macro targets for weight loss, maintenance, or muscle gain.
Your Daily Calories
Daily Calories
2,573
to maintain
Maintenance (TDEE)
2,573
calories/day
Daily Macros
128g
Protein
355g
Carbs
71g
Fat
Your Information
5'8"
Activity Level
Your Goal
Daily Calorie Breakdown
Suggested Macro Targets
128g
Protein
512 calories
355g
Carbohydrates
1420 calories
71g
Fat
639 calories
These are balanced macro targets. Adjust based on your dietary preferences (low-carb, high-protein, etc.).
Your Daily Calories
Daily Calories
2,573
to maintain
Maintenance (TDEE)
2,573
calories/day
Daily Macros
128g
Protein
355g
Carbs
71g
Fat
Quick Answer: How Many Calories Should I Eat?
To calculate daily calorie needs: First find your BMR using the Mifflin-St Jeor formula, then multiply by activity level (1.2-1.9) to get TDEE. For weight loss, subtract 500 calories for ~1 lb/week loss. For muscle gain, add 300-500 calories. Average needs: Women 1,600-2,400 calories/day, Men 2,000-3,000 calories/day. Never eat below 1,200 (women) or 1,500 (men) without medical supervision.
Key Facts About Daily Calories
- Average calorie needs: Women 1,600-2,400/day, Men 2,000-3,000/day
- 500 calorie deficit = approximately 1 pound weight loss per week
- Minimum safe intake: 1,200 calories (women), 1,500 calories (men)
- BMR calculation uses the Mifflin-St Jeor equation for best accuracy
- Activity level multipliers range from 1.2 (sedentary) to 1.9 (athlete)
- Protein recommendation: 0.7-1g per pound of body weight for active individuals
- Calorie needs decrease approximately 2% per decade after age 20
- 1 pound of fat equals approximately 3,500 calories
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Frequently Asked Questions
To lose about 1 pound per week, eat 500 fewer calories than your TDEE. For 2 pounds per week, reduce by 1000 calories. Never go below 1200 calories (women) or 1500 calories (men) without medical supervision.
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain basic functions like breathing and circulation. We use the Mifflin-St Jeor equation: BMR = 10×weight(kg) + 6.25×height(cm) - 5×age + 5 (men) or -161 (women).
TDEE (Total Daily Energy Expenditure) is your total daily calorie burn including all activities. It's calculated by multiplying your BMR by an activity factor. A sedentary person uses 1.2×, while a very active person uses 1.9× their BMR.
For general health, aim for 0.8g per pound of body weight. For muscle building or active individuals, increase to 1-1.2g per pound. Protein helps preserve muscle during weight loss and build muscle during bulking.
Activity level significantly affects your calorie needs. An active person might burn 700-1000+ more calories daily than a sedentary person. Underestimating activity leads to under-eating; overestimating leads to weight gain.
Your Daily Calories
Daily Calories
2,573
to maintain
Maintenance (TDEE)
2,573
calories/day
Daily Macros
128g
Protein
355g
Carbs
71g
Fat
Medical Disclaimer
This calculator is for informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making any health-related decisions.