Calculate your daily calorie intake
The Mifflin-St Jeor formula (1990) is the most accurate among predictive equations.
Enter your details to calculate your needs
Indicative values. For a personalised plan consult a dietitian or nutritionist.
BMR vs TDEE
BMR is the energy used at rest for vital functions. For most people it represents 60–75% of total energy needs.
TDEE multiplies BMR by an activity factor — how many calories you actually burn in a typical day.
The calorie target is TDEE adjusted for your goal. A 10–20% deficit is sustainable for weight loss.
FAQ about calorie needs
How do I use the calculated calorie needs?
The TDEE is your starting point. To lose weight, eat 10–20% less. To gain muscle, eat 10% more. Adjust weekly based on real results.
Why does the calculator ask for activity level?
Resting metabolism (BMR) only covers vital functions. Activity level multiplies BMR to account for all movement throughout the day, from workouts to simple walks.
How many calories should an average adult eat per day?
An adult with moderate activity typically has a TDEE between 1800 and 2500 kcal/day, but it varies greatly with weight, height, age, sex, and activity level.
Is the calculator accurate?
Predictive formulas have a 10–15% margin of error compared to indirect calorimetry. Use it as a starting point and adjust based on real results over 2–3 weeks.
Related tools
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Set your goals, log meals with a sentence and monitor real progress.
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