Estimate daily calorie needs for maintenance, weight loss, or weight gain using BMR and TDEE. This free calorie calculator supports men and women, US and metric units, and shows calorie targets for several common goals in one place.
BMR:
This calculator uses the Mifflin-St Jeor equation to estimate resting calorie needs.
TDEE:
Total daily energy expenditure is estimated by multiplying BMR by an activity factor.
Goal calories:
Weight loss and weight gain targets are calculated from the maintenance estimate.
Daily planning:
The calculator gives several target levels so you can compare options more easily.
Calories help determine whether body weight tends to stay the same, go down, or go up over time. Daily calorie intake is often used for nutrition planning, body composition goals, and general health tracking.
Food quality, body composition, and training still matter even when calories are the main focus.
Your result shows estimated BMR, maintenance calories, and several daily calorie targets for mild weight loss, weight loss, maintenance, and weight gain.
This gives you a practical starting point for planning calorie intake based on your goal.
That depends on your age, sex, height, weight, activity level, and whether your goal is weight loss, maintenance, or weight gain.
BMR stands for basal metabolic rate. It is the estimated number of calories your body uses at rest.
Maintenance calories are the approximate number of calories needed to keep your current weight stable.
Body composition, daily movement, training load, food tracking accuracy, and individual metabolism can all change real needs.