Free Daily Calorie Calculator

Calculate exactly how many calories you need to eat per day to maintain, lose, or gain weight. Our tool uses the Mifflin-St Jeor equation, the gold standard for accuracy.

How Many Calories Do I Need?

Your daily calorie needs depend on your BMR (Basal Metabolic Rate) and your activity level. This is also known as your TDEE (Total Daily Energy Expenditure).

Goal-Based Targets

Weight Loss: A deficit of 500 calories/day typically results in 1 lb of weight loss per week.
Extreme Weight Loss: A deficit of 1,000 calories/day can result in 2 lbs weight loss per week (not recommended for long periods).
Weight Gain: A surplus of 250-500 calories/day is ideal for building muscle with minimal fat gain.