How many calories should I eat per day?

Daily calorie needs vary based on age, gender, weight, height, and activity level. Most adults need between 1,600-3,000 calories per day. Use our calorie calculator to find your personalized daily calorie needs.

What is a calorie deficit?

A calorie deficit means eating fewer calories than your body burns. A deficit of 500 calories per day typically results in about 0.5kg (1lb) of weight loss per week. Our calorie estimator helps you calculate the right deficit for your goals.

How accurate is a calorie calculator?

Calorie calculators provide estimates based on scientific formulas like Mifflin-St Jeor. They're accurate for most people but individual metabolism varies. Track your weight for 2-3 weeks and adjust your calorie intake based on results.

What's the difference between calories and kcal?

Calories and kilocalories (kcal) are often used interchangeably in nutrition. When food labels say '100 calories', they mean 100 kcal. Our kcal counter displays results in the standard nutritional calorie format.

Should I eat back exercise calories?

It depends on your goal. For weight loss, it's often better not to eat back all exercise calories as estimates can be inaccurate. For maintenance or muscle gain, you may want to eat some back to fuel recovery.

Calorie Calculator

Calculate how many calories you need per day to reach your health goals. Our free calorie estimator uses scientifically-backed formulas to determine your daily calorie needs for weight loss, maintenance, or muscle gain.

Your Details

Age

Gender

Weight

Height

Activity Level

How to Use This Calorie Calculator

Enter your details: Age, gender, weight, and height
Select activity level: Be honest about your typical weekly exercise
Review your results: See calorie targets for different goals
Choose your goal: Pick the calorie target that matches your objective

Understanding Your Calorie Needs

Your daily calorie needs depend on two main factors:

Basal Metabolic Rate (BMR)

This is the number of calories your body burns at complete rest - just to keep your organs functioning, blood circulating, and cells regenerating. BMR typically accounts for 60-75% of daily calorie expenditure.

Total Daily Energy Expenditure (TDEE)

Your TDEE is your BMR multiplied by an activity factor. This represents the total calories you burn in a day, including all physical activity. Our calorie estimator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for calculating calorie needs.

Calorie Targets by Goal

Weight Loss

Eat 500-750 kcal below your TDEE

Lose ~0.5-0.75 kg per week
Preserve muscle with protein
Don't go below BMR long-term

Maintenance

Eat at your TDEE level

Maintain current weight
Support workout recovery
Ideal for body recomposition

Muscle Gain

Eat 250-500 kcal above your TDEE

Gain ~0.25-0.5 kg per week
Support muscle growth
Combine with strength training

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