Calorie Calculator: How Many Calories Do You Need Per Day?

What Is a Daily Calorie Requirement?

Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It combines your Basal Metabolic Rate (BMR) — calories burned at rest — with calories burned through physical activity. Knowing your TDEE is the foundation of any successful nutrition plan.

The Mifflin-St Jeor Equation (Most Accurate)

// For Men:
BMR = (10 × weight_kg) + (6.25 × height_cm) - (5 × age) + 5

// For Women:
BMR = (10 × weight_kg) + (6.25 × height_cm) - (5 × age) - 161

Activity Multipliers

Activity Level	Description	Multiplier
Sedentary	Desk job, little/no exercise	BMR × 1.2
Lightly active	Light exercise 1–3 days/week	BMR × 1.375
Moderately active	Moderate exercise 3–5 days/week	BMR × 1.55
Very active	Hard exercise 6–7 days/week	BMR × 1.725
Extra active	Very hard exercise + physical job	BMR × 1.9

Calorie Targets for Different Goals

• 🔽 Weight loss — Subtract 500 calories from TDEE (lose ~0.5 kg/week).
• ⚖️ Maintenance — Eat at TDEE level.
• 🔼 Weight gain — Add 250–500 calories to TDEE (lean bulk).

⚠️ Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.

Calculate Your Calories Now

Use FavorTool Calorie Calculator to get your personalized daily calorie needs. The tool uses the scientifically validated Mifflin-St Jeor equation and provides breakdowns for weight loss, maintenance, and muscle gain goals.

Beyond Calories: Macronutrient Balance

Once you know your calorie target, split it into macronutrients:

• Protein: 0.8–2.2g per kg body weight (higher end for active individuals).
• Fat: 20–35% of total calories.
• Carbohydrates: Remaining calories.