Calorie Calculator Your Daily Calorie Needs Calculator

Calculate your exact daily calorie needs with our free, science-based calculator. Get personalized maintenance, deficit, and surplus calculations.

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Target calorie intake per day:
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Our calculator uses the Mifflin-St Jeor equation, which research shows is accurate within 10% for 90% of people.

FAQs

Frequently Asked Questions About Calorie Calculations

A: Our calculator uses the Mifflin-St Jeor equation, which research shows is accurate within 10% for 90% of people.

A: To calculate your calorie deficit:
1. Use our calculator to find your maintenance calories
2. Subtract 500 calories for a 1 pound/week weight loss
3. Subtract 750 calories for a 1.5 pound/week weight loss Never go below 1,200 calories for women or 1,500 for men.

A: Your maintenance calories are calculated using:
1. Your Basal Metabolic Rate (BMR)
2. Activity level multiplier
3. Additional exercise calories Our calculator handles this automatically based on your age, weight, height, and activity level.

A: For healthy weight loss:

  • Women: 1,200-1,500 calories per day
  • Men: 1,500-1,800 calories per day
  • Or use our calculator for personalized recommendations
  • Aim for a 500-750 calorie deficit from your maintenance level

A: Our calculator uses the scientifically-proven Mifflin-St Jeor equation:

  • For men: (10 × weight kg) + (6.25 × height cm) – (5 × age) + 5
  • For women: (10 × weight kg) + (6.25 × height cm) – (5 × age) – 161 This is then adjusted for your activity level and personal goals.

A: Your daily calorie needs depend on several factors:

  • Gender: Men typically need more calories than women
  • Age: Metabolism naturally decreases with age
  • Activity level: More active people need more calories
  • Goals: Whether you want to lose, maintain, or gain weight Use our calculator above for your personalized daily target based on these factors.