Daily calorie calculator
Enter your sex, age, weight, height and activity level to calculate your daily energy expenditure (TDEE) with the Mifflin-St Jeor formula, and see how many calories to eat to maintain, lose or gain weight.
Fill in your details to calculate your daily calories.
Your maintenance calories (TDEE, total daily energy expenditure) are what you burn on a normal day. Knowing them is the starting point of any goal: to lose fat you eat below, to gain muscle you eat above.
Assign calorie goals to every client in FitConnect Pro
Set personalised calorie and macro targets, assign nutrition plans and track each client's progress from one platform.
Frequently asked questions
How many calories do I need per day?+
It depends on your sex, age, weight, height and activity. This calculator estimates your daily expenditure (TDEE) with the Mifflin-St Jeor formula: for most adults it's between 1,800 and 2,800 kcal. Your exact number appears above once you fill in your details.
What are maintenance calories?+
They are the calories you need to keep your current weight — your total daily energy expenditure (TDEE). Eating that amount maintains weight; eating below creates a deficit (loss) and above a surplus (gain).
How do I calculate a calorie deficit to lose fat?+
Subtract 300 to 500 kcal from your maintenance calories. A 500 kcal daily deficit equals roughly 0.45 kg of fat lost per week, sustainably.