Daily Calorie & TDEE Calculator: Plan Your Weight Goals
Free Calorie Calculator 2026 to calculate your daily calorie needs for weight loss, maintenance and muscle gain using BMR and TDEE formulas instantly.
Daily Calorie Needs Calculator
Find out how many calories you need per day to maintain, lose, or gain weight based on your profile and activity level.
The Mifflin-St Jeor equation is a widely recognized scientific method for estimating Basal Metabolic Rate (BMR)—the number of calories your body burns at rest. Developed in 1990, it is considered more accurate for modern populations compared to older formulas. This equation takes into account your age, height, weight, and gender to provide a personalized estimate of your daily energy requirements.
Mifflin-St Jeor Equation
The formula estimates how many calories your body needs to maintain basic biological functions including breathing, circulation, and cellular processes. By multiplying your BMR by your activity level factor, we can determine your total daily energy expenditure. This calculation forms the foundation for establishing appropriate calorie targets for weight management goals.
Accurate calorie calculations depend on established scientific equations that have been validated through research. These formulas provide reliable estimates of energy requirements by considering multiple physiological factors. Our calculator employs several respected methodologies to give you the most comprehensive assessment of your calorie needs.
Revised Harris-Benedict Equation
The revised Harris-Benedict equation improves upon the original 1919 formula with updated coefficients that reflect modern population characteristics. This formula considers your age, height, weight, and gender to calculate your Basal Metabolic Rate. It is particularly reliable for individuals with average body composition and activity levels, making it a standard tool in nutrition and fitness assessments.
Katch-McArdle Formula
The Katch-McArdle formula takes a different approach by incorporating lean body mass rather than total body weight. This method may provide more accurate estimates for individuals who are physically active or have significant muscle mass. Since muscle tissue burns more calories than fat tissue, this formula can be particularly useful for athletes or those with well-developed musculature seeking precise calorie targets.
Consuming extremely low calories can harm your health by compromising essential bodily functions. Health professionals establish minimum calorie intake guidelines to protect metabolic health, maintain muscle tissue, and ensure adequate nutrient intake. These guidelines vary by individual based on age, gender, activity level, and health status.
Minimum Daily Calories for Men
General health guidelines suggest that adult men should typically consume at least 1,500 to 1,800 calories daily to maintain essential bodily functions. This minimum varies based on factors such as age, current weight, and activity level. These are general guidelines and should not replace personalized medical advice from healthcare professionals who understand your specific health circumstances.
Minimum Daily Calories for Women
Adult women generally require a minimum of approximately 1,200 to 1,500 calories daily for proper metabolic function. Women's calorie requirements involve unique metabolic and hormonal considerations that differ from men's, particularly related to menstrual cycles, pregnancy, and hormonal changes throughout life stages. These baseline estimates help ensure adequate nutrition for maintaining bone health, reproductive function, and overall physiological stability.
Effective calorie reduction works best when approached gradually and sustainably. Extreme dietary restrictions often fail because they are difficult to maintain long-term. Implementing small, manageable changes to your eating habits creates lasting results while maintaining energy, mood, and overall well-being.
Do Not Skip Meals
Skipping meals often leads to overeating later in the day and can slow your metabolism. Eating regular, balanced meals maintains steady blood sugar levels and prevents excessive hunger that drives poor food choices.
Eat Balanced Meals
Including protein, healthy fats, and fiber in each meal promotes satiety and stable energy throughout the day. Balanced nutrition supports your body's functions while helping you feel satisfied with appropriate portion sizes.
Choose Whole Foods
Whole foods like vegetables, fruits, whole grains, and lean proteins provide more nutrients and satiety per calorie compared to processed alternatives. These foods naturally support healthy weight management without requiring extreme restriction.
Stay Hydrated
Drinking adequate water helps reduce appetite, supports metabolic function, and prevents dehydration that can be mistaken for hunger. Water intake is an easy, zero-calorie strategy for supporting your weight management goals.
Track Your Food Intake
Food tracking increases awareness of portion sizes and eating patterns. This mindfulness helps identify areas where you can make small adjustments without requiring dramatic dietary changes.
Listen to Your Body's Signals
Eating when hungry and stopping when satisfied, rather than eating to fullness, naturally supports healthy calorie intake. Tuning into your body's hunger and satiety cues is more sustainable than rigid dietary rules.
Severely restricting calorie intake can trigger multiple negative health effects. Very low calorie diets put stress on your body's systems, leading to both immediate and long-term health consequences. Understanding these risks helps you pursue safe, sustainable approaches to weight management.
Muscle Loss
Your body breaks down muscle tissue for energy when calorie intake falls too low, reducing strength and metabolic capacity.
Weakened Immunity
Insufficient calories compromise your immune system's ability to fight infections and maintain protective barriers.
Nutrient Deficiencies
Severely limited food intake makes it nearly impossible to meet your body's requirements for essential vitamins and minerals.
Brain Fog and Fatigue
Your brain requires adequate fuel to function optimally, and insufficient calories result in difficulty concentrating and persistent tiredness.
Hormonal Imbalances
Severe calorie restriction disrupts hormonal systems, with women particularly vulnerable to menstrual irregularities and related complications.
Important Note: If you're considering significant dietary changes or are concerned about adequate nutrition, consult with a healthcare provider or registered dietitian. They can provide personalized guidance based on your individual health circumstances.
This table shows approximate calorie and energy values for frequently consumed foods across different food groups.
| Food | Serving Size | Calories | kJ |
|---|---|---|---|
| Fruit | |||
| Apple | 1 (4 oz.) | 59 | 247 |
| Banana | 1 (6 oz.) | 151 | 632 |
| Grapes | 1 cup | 100 | 419 |
| Orange | 1 (4 oz.) | 53 | 222 |
| Pear | 1 (5 oz.) | 82 | 343 |
| Peach | 1 (6 oz.) | 67 | 281 |
| Pineapple | 1 cup | 82 | 343 |
| Strawberry | 1 cup | 53 | 222 |
| Watermelon | 1 cup | 50 | 209 |
| Vegetables | |||
| Asparagus | 1 cup | 27 | 113 |
| Broccoli | 1 cup | 45 | 188 |
| Carrots | 1 cup | 50 | 209 |
| Cucumber | 4 oz. | 17 | 71 |
| Eggplant | 1 cup | 35 | 147 |
| Lettuce | 1 cup | 5 | 21 |
| Tomato | 1 cup | 22 | 92 |
| Proteins | |||
| Beef, cooked | 2 oz. | 142 | 595 |
| Chicken, cooked | 2 oz. | 136 | 569 |
| Tofu | 4 oz. | 86 | 360 |
| Egg | 1 large | 78 | 327 |
| Fish (catfish), cooked | 2 oz. | 136 | 569 |
| Pork, cooked | 2 oz. | 137 | 574 |
| Shrimp, cooked | 2 oz. | 56 | 234 |
| Common Meals & Snacks | |||
| Bread (white) | 1 slice | 75 | 314 |
| Butter | 1 tbsp | 102 | 427 |
| Caesar salad | 3 cups | 481 | 2014 |
| Cheeseburger | 1 sandwich | 285 | 1193 |
| Hamburger | 1 sandwich | 250 | 1047 |
| Dark chocolate | 1 oz. | 155 | 649 |
| Pizza | 1 slice | 285 | 1193 |
| Rice | 1 cup cooked | 206 | 862 |
| Beverages & Dairy | |||
| Beer | 1 can | 154 | 645 |
| Coca-Cola | 1 can | 150 | 628 |
| Diet Coke | 1 can | 0 | 0 |
| Milk (1%) | 1 cup | 102 | 427 |
| Milk (2%) | 1 cup | 122 | 511 |
| Milk (whole) | 1 cup | 146 | 611 |
| Orange juice | 1 cup | 111 | 465 |
| Yogurt (low-fat) | 1 cup | 154 | 645 |
*1 cup ≈ 250 ml, 1 tablespoon ≈ 14.2 g
These are example daily meal plans showing how to structure meals across different calorie targets for different health goals.
| Meal | 1200 Cal Plan | 1500 Cal Plan | 2000 Cal Plan |
|---|---|---|---|
| Breakfast | Oatmeal (250 cal) | Eggs & toast (350 cal) | Pancakes & fruit (450 cal) |
| Lunch | Salad (300 cal) | Sandwich (400 cal) | Grilled chicken (550 cal) |
| Dinner | Fish & vegetables (350 cal) | Pasta (500 cal) | Steak & potatoes (650 cal) |
| Snack | Apple (100 cal) | Yogurt (250 cal) | Nuts & berries (350 cal) |
| Total | 1200 cal | 1500 cal | 2000 cal |
Estimated calories burned in one hour of activity, based on body weight. Actual burn varies by intensity, fitness level, and individual metabolism.
| Activity (1 hour) | 125 lb | 155 lb | 185 lb |
|---|---|---|---|
| Walking (3 mph) | 210 | 260 | 311 |
| Walking (4 mph) | 280 | 346 | 413 |
| Running (5 mph) | 480 | 594 | 709 |
| Running (6 mph) | 590 | 738 | 887 |
| Cycling (moderate) | 420 | 521 | 623 |
| Swimming | 450 | 558 | 667 |
| Tennis | 420 | 522 | 623 |
| Weight training | 270 | 335 | 401 |
Different nutrients provide different amounts of energy per unit of weight. Understanding these values helps explain why certain foods are more calorie-dense than others.
| Food Component | kJ/gram | kcal/gram | kJ/ounce | kcal/ounce |
|---|---|---|---|---|
| Fat | 37 | 9 | 1047 | 255 |
| Proteins | 17 | 4 | 480 | 113 |
| Carbohydrates | 17 | 4 | 481 | 113 |
| Fiber | 8 | 2 | 227 | 57 |
| Ethanol | 29 | 7 | 821 | 198 |
| Organic acids | 13 | 3 | 368 | 85 |
| Polyols | 10 | 2.4 | 283 | 68 |
Reviewed & Maintained By
This Calorie Calculator is reviewed and maintained by the VIP Calculator Research Team to ensure accurate calculations based on widely accepted nutrition and metabolic formulas.
Calculation Methodology
The calculator uses standard equations such as Mifflin-St Jeor and Katch-McArdle (when body-fat input is provided), which are commonly referenced in nutrition science and health education.
Accuracy & Limitations
Results are estimates intended for general informational and educational purposes. Individual calorie needs may vary based on metabolism, medical conditions, lifestyle, and activity patterns.
No Medical Advice Disclaimer
This tool does not provide medical, nutritional, or diagnostic advice. Always consult a qualified healthcare professional before making dietary or health-related decisions.
Privacy & Data Safety
All calculations run entirely in your browser. No personal health data is stored, saved, or shared.
📖How to Use the Calorie Calculator
- Enter your age, gender, weight, and height
- Select your activity level (see info icon for detailed guidance)
- Optional: Enable Advanced Mode and enter body fat % for Katch-McArdle formula
- Optional: Enter goal weight to see timeline prediction
- Choose your preferred macro distribution (Balanced, High Protein, or Low Carb)
- Click Calculate to see your daily calorie needs and macro breakdown
🔢Calorie Calculation Formulas
We use scientifically validated formulas to calculate your daily calorie needs.
Mifflin-St Jeor for Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
Mifflin-St Jeor for Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Katch-McArdle (Advanced): BMR = 370 + (21.6 × lean body mass in kg)
TDEE = BMR × Activity Factor (1.2 - 1.9 based on activity level)
✨Key Features of the Calorie Calculator
- Calculate Basal Metabolic Rate (BMR) using Mifflin-St Jeor equation
- Advanced mode with Katch-McArdle formula for body fat percentage
- Determine Total Daily Energy Expenditure (TDEE)
- Personalized calorie goals for weight loss, maintenance, or gain
- Interactive macro distribution with pie chart visualization
- Selectable diet types: Balanced, High Protein, Low Carb
- Goal timeline prediction showing when you'll reach target weight
- Activity level guidance with detailed descriptions
- Medical disclaimer for YMYL compliance
🎯Benefits of Using the Calorie Calculator
- Create effective meal plans based on your personalized needs
- Achieve weight loss or gain goals safely with science-backed formulas
- Understand your body's energy requirements with visual breakdowns
- Make informed dietary decisions with macro distribution guidance
- Track progress with accurate calorie targets and timeline predictions
- Choose the right calculation method for your fitness level
- Meet your macronutrient needs with customizable diet types
Frequently Asked Questions (FAQ)
How accurate is the calorie calculator?
The calculator uses scientifically validated formulas (Mifflin-St Jeor and Katch-McArdle equations) to estimate calorie needs. Individual results may vary based on metabolism, genetics, and other factors. For the most accurate results, use Advanced Mode with body fat percentage if available.
How many calories should I eat to lose weight?
For safe weight loss, aim for a deficit of 500-750 calories per day below your TDEE, which typically results in 1-1.5 pounds of weight loss per week. Consult a healthcare professional before starting any diet plan.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest for basic functions. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your activity level factor, representing your total daily calorie needs including physical activity.
Should I use Mifflin-St Jeor or Katch-McArdle formula?
The Mifflin-St Jeor formula works well for most people. Use the Katch-McArdle formula (available in Advanced Mode) if you know your body fat percentage, as it accounts for lean body mass and provides more accurate results, especially for athletic individuals with low body fat.
Which macro distribution should I choose?
Balanced (30/40/30) works for general health. Choose High Protein (40/30/30) for muscle building or fat loss while preserving muscle. Select Low Carb (35/15/50) for ketogenic or low-carb diets. Consult a nutritionist for personalized recommendations.