Find out how many calories you need per day to lose weight, maintain, or build muscle — based on your age, sex, height, weight, and activity level.
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Suggested Macros
Your BMR
These estimates use the Mifflin-St Jeor equation — considered the most accurate formula for the general population. Individual needs vary based on muscle mass, metabolism, genetics, and health conditions. Consult a dietitian for personalized guidance.
The number of calories you need each day depends on several factors: your age, sex, weight, height, and how physically active you are. There is no single answer that works for everyone — a 25-year-old male athlete needs significantly more calories than a 60-year-old sedentary woman.
According to the Dietary Guidelines for Americans, the average adult needs between 1,600 and 3,000 calories per day. Women typically need 1,600–2,400 kcal and men need 2,000–3,000 kcal, depending on age and activity level. These are broad estimates — the calculator above gives you a personalized number based on the Mifflin-St Jeor equation.
Your body uses calories for three main purposes: basal metabolism (keeping organs, brain, and cells functioning at rest), the thermic effect of food (digesting what you eat), and physical activity (everything from walking to intense exercise). Of these, basal metabolism accounts for the largest share — typically 60–75% of your total daily burn.
Published in 1990, the Mifflin-St Jeor equation is widely regarded as the most accurate formula for estimating Basal Metabolic Rate (BMR) in healthy adults. It replaced the older Harris-Benedict equation (1919) and is recommended by the Academy of Nutrition and Dietetics.
Once you know your BMR, multiply it by an activity factor to get your TDEE (Total Daily Energy Expenditure) — the number of calories you actually burn in a day including all movement and exercise.
Your activity level multiplier has a huge impact on your calorie needs. Someone who exercises daily can burn 500–1,000 more calories than a sedentary person of the same size. Choose the level that best matches your typical week:
| Level | Description | Multiplier |
|---|---|---|
| Sedentary | Desk job, little or no exercise | 1.2 |
| Lightly Active | Light exercise or sports 1–3 days/week | 1.375 |
| Moderately Active | Moderate exercise 3–5 days/week | 1.55 |
| Very Active | Hard exercise or sports 6–7 days/week | 1.725 |
| Extra Active | Physical job or training 2× per day | 1.9 |