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Daily Calorie Needs Calculator

Enter your sex, age, height, weight, and activity level to see your BMR, TDEE, and calorie goal for weight loss, weight maintenance, or muscle gain.

Sex
Equation

Enter your details and your results will appear here.

How does the daily calorie needs calculator work?

The calculator works out two things:

  1. BMR (basal metabolic rate): the energy your body uses at rest to breathe, pump blood, and maintain body temperature. By default, we calculate it using the Mifflin-St Jeor equation. You can switch to Harris-Benedict to compare.
  2. TDEE (total daily energy expenditure): your BMR multiplied by an activity factor (PAL). This estimates how many calories you burn throughout the day.

Based on these results, the calculator suggests a calorie goal: for weight loss, it subtracts 300-500 kcal; for muscle gain, it adds 150-300 kcal; and for weight maintenance, it leaves your TDEE unchanged.

Equations used by the calculator

Mifflin-St Jeor (default):

  • women: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age - 161,
  • men: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age + 5.

Harris-Benedict (revised version):

  • women: BMR = 447.593 + 9.247 × weight + 3.098 × height - 4.330 × age,
  • men: BMR = 88.362 + 13.397 × weight + 4.799 × height - 5.677 × age.

Both equations give similar, but not identical, results—Harris-Benedict usually gives slightly higher numbers. Choose one and stick with it rather than chasing the most appealing number. For step-by-step examples, see our guide on how to calculate your daily calorie needs.

How do you choose an activity factor?

PAL When to choose it
1.2 Sedentary work, no workouts
1.375 Light activity, 1-3 workouts per week
1.55 Moderate activity, 3-5 workouts per week
1.725 High activity, daily workouts
1.9 Very high activity, physical work and workouts

Your whole day matters, not just time at the gym. Eight hours at a desk and three workouts a week usually means 1.375-1.55, not 1.725. If you’re unsure, choose the lower value—it’s easier to add calories later than to spend a month wondering why your weight isn’t changing.

Example results

A woman (35 years old, 165 cm, 70 kg) and a man (35 years old, 180 cm, 85 kg), using the Mifflin-St Jeor equation:

Activity level (PAL) Female Male
1.2 about 1670 kcal about 2170 kcal
1.375 about 1920 kcal about 2480 kcal
1.55 about 2160 kcal about 2800 kcal
1.725 about 2410 kcal about 3110 kcal
1.9 about 2650 kcal about 3430 kcal

You can see how much activity changes the result: the difference between a sedentary lifestyle and daily workouts can reach 1000 kcal or more.

What should you do with the result?

  • Want to lose weight? Subtract 300-500 kcal from your TDEE. Use the calorie deficit calculator to estimate your rate of weight loss and when you might reach your goal.
  • Want to maintain your weight? Eat roughly your TDEE.
  • Building muscle? Add 150-300 kcal and make sure you get enough protein.

Then divide your calories between protein, fat, and carbs with the macronutrient calculator. We explain how to tell whether your goal is right for you in our guide to setting a calorie goal.

Why is the result only an estimate?

The formulas are based on research averages, and every body is a little different. Your actual daily calorie needs may differ from the estimate by about 10% in either direction. So treat the result as a starting point: for 2-3 weeks, log what you eat, track your average weekly weight, and only then adjust your goal by 100-150 kcal.

In EatSee, your calorie goal is calculated automatically from your profile, and your food diary shows how many calories you have left for the day. Just add your meals using a photo, your voice, or a barcode.

FAQs

What are BMR and TDEE?
BMR (basal metabolic rate) is the energy your body needs at rest. TDEE (total daily energy expenditure) is your BMR multiplied by an activity factor—an estimate of the calories you burn throughout the day.
Which formula is more accurate: Mifflin-St Jeor or Harris-Benedict?
The Mifflin-St Jeor equation is newer and is generally considered more accurate, while Harris-Benedict usually gives slightly higher results. Both provide estimates, so choose one and check it against your weight trend over several weeks.
How many calories should I eat to lose weight?
Usually 300-500 kcal less than your TDEE. If your TDEE is 2160 kcal, that’s about 1660-1860 kcal per day. Without guidance from a specialist, don’t go below about 1200 kcal (women) or 1500 kcal (men).
Should I add the calories burned during a workout?
No, if your workouts are already included in your activity factor. Adding calories from your watch to your TDEE would count the same activity twice.
Is this calculator for everyone?
This calculator is intended for healthy adults. If you’re pregnant or breastfeeding, under 18 years old, living with a chronic condition, or have an eating disorder, determine your calorie needs with a doctor or dietitian.

This calculator is for informational purposes only and does not replace advice from a doctor or dietitian. The calculations happen in your browser—we don’t send the data you enter anywhere. We only save it in this tab for the duration of your visit, so it can be filled in automatically in other calculators. Formulas and sources.

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