Calculate your daily calorie needs based on your body, activity level, and goals.
What Are Daily Calories?
Daily calories refer to the amount of energy your body needs each day to function. This energy comes from food and is measured in calories (kilocalories). Your daily calorie needs depend on your Basal Metabolic Rate (BMR) - the calories burned at rest - plus your activity level.
Understanding your daily calorie needs is essential for weight management. Whether you want to lose weight, gain muscle, or maintain your current weight, knowing the right calorie intake helps you achieve your goals safely and effectively.
How Calories Work
Calories are units of energy that fuel your body. When you eat, your body breaks down food into energy that powers everything from breathing and heartbeat to walking and working out.
Calorie Surplus
Eating more calories than you burn causes weight gain. A surplus of 3,500 calories ≈ 1 lb of weight gain (can be muscle or fat depending on exercise).
Calorie Deficit
Eating fewer calories than you burn causes weight loss. A deficit of 3,500 calories ≈ 1 lb of weight loss (ideally from fat, not muscle).
Calorie Math
- Maintain weight: Calories in = Calories out (eat at your TDEE)
- Lose 1 lb/week: Deficit of 500 calories daily (TDEE - 500)
- Lose 2 lbs/week: Deficit of 1,000 calories daily (TDEE - 1,000)
- Gain muscle: Surplus of 250-500 calories daily + resistance training
Understanding Your Calorie Results
This calorie calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for modern populations. It calculates your BMR first, then multiplies by your activity level to determine your Total Daily Energy Expenditure (TDEE).
Basal Metabolic Rate (BMR)
Your BMR is the number of calories your body burns at complete rest. This includes energy for breathing, circulation, brain function, cell production, and organ function. BMR accounts for 60-75% of your total daily calorie burn.
Total Daily Energy Expenditure (TDEE)
Your TDEE is your BMR multiplied by your activity level. This represents the total calories you burn daily including all activities. This is your maintenance calorie level - eating this amount maintains your current weight.
Recommended Macronutrients
Our calculator recommends a balanced macronutrient split:
- Protein (30%): Essential for muscle repair, immune function, and satiety
- Carbohydrates (40%): Primary energy source for brain and muscles
- Fat (30%): Hormone production, vitamin absorption, and cell function
Choosing Your Activity Level
Your activity level significantly impacts your calorie needs. Be honest - most people overestimate their activity level. Here's how to choose:
Sedentary (×1.2)
Little or no exercise, desk job, mostly sitting
Lightly Active (×1.375)
Light exercise 1-3 days/week, some daily movement
Moderately Active (×1.55)
Moderate exercise 3-5 days/week or active job
Active (×1.725)
Hard exercise 6-7 days/week or very active job
Very Active (×1.9)
Training 2x/day, extremely physical job, professional athlete
Tips for Success
For Weight Loss
- Start with a moderate deficit (500 calories)
- Don't go below your BMR
- Focus on nutrient-dense foods
- Add resistance training to preserve muscle
- Track your calories honestly
For Muscle Gain
- Create a modest surplus (250-500 calories)
- Prioritize protein (1.6-2.2g per kg)
- Train with progressive overload
- Get adequate sleep (7-9 hours)
- Be patient - quality muscle takes time
Frequently Asked Questions
How many calories should I eat to lose weight?
To lose 1 lb per week, create a 500-calorie deficit by eating 500 fewer calories than your TDEE. To lose 2 lbs per week, create a 1,000-calorie deficit. Never go below your BMR, and the minimum safe intake is generally 1,200 calories for women and 1,500 calories for men.
How accurate are calorie calculators?
Calorie calculators provide estimates typically accurate within 10% for most people. The Mifflin-St Jeor formula we use is considered the most accurate for modern populations. For best results, track your weight for 2-3 weeks and adjust based on actual results.
What happens if I eat too few calories?
Eating too few calories forces your body into "starvation mode," slowing your metabolism, breaking down muscle tissue, causing hormonal imbalances, and potentially leading to nutrient deficiencies. Always stay above your BMR unless under medical supervision.
How do I track my calorie intake?
Use a food tracking app to log everything you eat. Measure portions accurately, especially at first. Weigh yourself weekly at the same time of day to track progress. Adjust your calorie intake if you're not seeing results after 2-3 weeks.
Should I track calories or macros?
Start with calories. Once you consistently hit your calorie target, you can fine-tune by tracking macronutrients. Most people get good results with calorie tracking alone, especially when focusing on whole foods and adequate protein.
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