Daily Calorie Calculator
Calculate your daily calorie needs (TDEE) using the Mifflin-St Jeor formula, based on your age, height, weight, and activity level.
Maintenance calories per day
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Weight Loss
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Slight Deficit
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Maintenance
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Weight Gain
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This calculator provides an estimate and is not a substitute for medical advice. Consult a professional for a personalized nutrition plan.
Understanding Your Calorie Needs
What Is TDEE and How Is It Calculated?
Total Daily Energy Expenditure (TDEE) is the number of calories you burn per day, including your basal metabolic rate (BMR) plus activity. This calculator estimates BMR with the Mifflin-St Jeor formula — one of the most accurate equations available — then multiplies it by an activity factor (1.2–1.9) based on how often you exercise, to give your maintenance calories.
What Affects Your Calorie Needs?
Calorie needs vary with age (metabolism slows over time), muscle mass (muscle burns more at rest than fat), sex, sleep quality, hormones, and genetics — not just activity level. Any calculator only gives an estimate; track your weight over a few weeks and adjust your target calories up or down based on real-world results.
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Frequently Asked Questions
How is my daily calorie need calculated?
This calculator estimates your Basal Metabolic Rate (BMR) with the Mifflin-St Jeor formula from your age, height, weight, and sex, then multiplies it by an activity factor to get your Total Daily Energy Expenditure (TDEE) — your maintenance calories.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, including your basal metabolism, digestion, and physical activity. It's the number you use as a baseline for weight loss, maintenance, or weight gain.
How can I track my calorie target automatically?
Download FitWow to set your personalized calorie and macro targets, then snap a photo of your meals for instant AI-powered nutrition tracking against those targets.