What This Calorie Calculator Does
Our free calorie calculator estimates how many calories you need each day to maintain, lose, or gain weight. It uses the Mifflin-St Jeor equation โ the most accurate formula recommended by the Academy of Nutrition and Dietetics โ combined with your activity level to calculate your Total Daily Energy Expenditure (TDEE).
How Many Calories Should You Eat?
US dietary guidelines suggest adult women need 1,600โ2,400 calories per day, and adult men need 2,000โ3,000 calories per day, depending on age and activity. For weight loss, a 500-calorie daily deficit produces roughly 1 lb of fat loss per week. For weight gain, a 300โ500 calorie surplus supports lean muscle growth.
Understanding Activity Levels
- Sedentary โ desk job, little to no exercise
- Lightly active โ light exercise 1โ3 days/week
- Moderately active โ moderate exercise 3โ5 days/week
- Very active โ hard exercise 6โ7 days/week
- Extra active โ physical job or twice-daily training
Weight Loss & Weight Gain Targets
The calculator shows calorie targets for aggressive loss, moderate loss, maintenance, moderate gain, and aggressive gain โ so you can choose the pace that fits your lifestyle. Always consult a doctor or registered dietitian before starting a major diet change.