Daily Calorie Needs Calculator
Estimate how many calories you burn a day from your weight, height, age, sex and activity, then get a daily target to maintain, lose or gain weight.
Last updated: October 2026
Daily calorie target
2,628 kcal
This calculator gives an estimate for general information only. It is not medical advice and does not replace a doctor, pharmacist or other qualified health professional. Always check with them before acting on the result, especially for medication doses, children, pregnancy or a medical condition, and follow the guidelines of your local health authority.
Formula below · 4 sources (pubmed.ncbi.nlm.nih.gov, nal.usda.gov, CDC, nhlbi.nih.gov) · Updated Oct 2026
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About this calculator
The calculator works in three steps.
1. Resting burn (BMR). It uses the revised Harris-Benedict equation (Roza and Shizgal, 1984): Men: BMR = 88.362 + 13.397 × weight (kg) + 4.799 × height (cm) − 5.677 × age Women: BMR = 447.593 + 9.247 × weight (kg) + 3.098 × height (cm) − 4.330 × age
2. Maintenance calories (TDEE). BMR is multiplied by an activity factor: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 high and 1.9 very high. The chart under the result splits this total into resting burn and activity.
3. Goal. Losing or gaining about 0.25 kg (0.5 lb) a week takes roughly 275 kcal a day below or above maintenance, and 0.5 kg (1 lb) a week about 550 kcal, based on the common estimate of about 7,700 kcal per kilogram of body fat. For weight-loss goals the target is not allowed to fall below 1,200 kcal for women or 1,500 kcal for men. The CDC advises that no one eat fewer than 1,200 calories a day, and NHLBI describes 1,200 to 1,600 kcal plans as suitable for most men, so the page uses 1,500 for men as a cautious floor; the result stops there rather than suggesting a lower intake.
How accurate is it?
Prediction equations can be off by 10% or more for an individual, and activity factors are rough averages. Mifflin-St Jeor (1990), another common equation, usually gives a resting figure a few percent lower. Treat the result as a starting point: eat at the target for two to three weeks, track your average weight and adjust by 100 to 200 kcal a day. The equations were built on healthy adults and are not meant for children, pregnancy or breastfeeding, or medical conditions that change metabolism. This is an estimate for healthy adults, not medical or nutrition advice.
How to use
Enter your weight in kilograms and height in centimeters (1 lb = 0.4536 kg, 1 inch = 2.54 cm), your age and sex, then pick your activity level and goal. The default, a 30-year-old man weighing 70 kg at 175 cm with moderate activity, has BMR = 88.362 + 13.397 × 70 + 4.799 × 175 − 5.677 × 30 = 1,695.67 kcal. Maintenance is 1,695.67 × 1.55 = 2,628.28 kcal a day. Choosing "Lose about 0.5 kg a week" gives 2,628.28 − 550 = 2,078.28 kcal. A 30-year-old woman weighing 65 kg at 168 cm with the same activity has BMR = 1,439.21 kcal and maintenance of 2,230.78 kcal.
Frequently asked questions
How many calories should I eat to lose weight?
A deficit of about 500 to 550 kcal a day below maintenance is a common starting point and works out to roughly 0.5 kg (1 lb) a week at first. Weight loss slows over time because a smaller body burns less, so recalculate after every 5 kg or so. Very low intakes make it hard to get enough protein and nutrients and are best done with medical supervision.
Why is my result different from other calorie calculators?
Calculators use different equations (Harris-Benedict, Mifflin-St Jeor, Katch-McArdle) and different activity factors. Mifflin-St Jeor usually gives a slightly lower number than Harris-Benedict. The gap between equations is usually smaller than the uncertainty in choosing your activity level.
Which activity level should I choose?
Most people overestimate their activity. If you work at a desk and train three times a week, Light or Moderate is usually more accurate than High. If your weight stays steady while eating at the result, the level you chose fits you.
Can I use this during pregnancy or for a teenager?
No. Pregnancy, breastfeeding and growth all change energy needs and need dedicated guidance from a doctor or registered dietitian.
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Sources & references
- Roza & Shizgal (1984), The Harris Benedict equation reevaluated, Am J Clin Nutr
- Mifflin et al. (1990), A new predictive equation for resting energy expenditure
- USDA National Agricultural Library: DRI Calculator for Healthcare Professionals
- Hall et al. (2011), Quantification of the effect of energy imbalance on bodyweight, The Lancet
- CDC: Steps for losing weight (500–1,000 fewer calories a day; no one below 1,200)
- NHLBI: Healthy eating plan (calorie levels for weight loss)
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