Calorie needs calculator
Estimate your daily calorie needs.
Enter a few details to estimate your resting metabolism, maintenance calories, and useful goal ranges.
Your estimate
Your results will appear here.
Complete the form to see your estimated resting needs, maintenance calories, and goal ranges.
Your estimate
A useful starting point for your daily intake.
BMR
Estimated energy at rest.
Maintenance / TDEE
Weight-loss range
About 10–20% below estimated maintenance.
Weight-gain range
About 5–10% above estimated maintenance.
Optional body-fat comparison
Katch-McArdle estimated BMR: . Body-fat measurements can vary, so use this as a comparison rather than a more precise answer.
How this works
BMR estimates the energy your body uses at rest. We use the Mifflin-St Jeor equation with your calculation profile, age, height, and weight.
TDEE multiplies BMR by an activity factor. It is an estimate, not a measurement, and real needs can change with training, body composition, health, and daily movement.
Sources: Mifflin-St Jeor research and Katch-McArdle research.
Disclaimer: This calculator provides general estimates for healthy adults and is not medical advice. Talk with a qualified healthcare professional before making significant changes to your diet or activity, especially if you are pregnant, under 18, managing a medical condition, or recovering from an eating disorder.