Calorie Calculator — How Many Calories Do You Need Daily?
Calculate your daily calorie needs based on age weight height activity level and goals. Get personalized targets for weight loss maintenance or muscle gain.
Understanding your daily calorie needs is the foundation of any nutrition plan. Your Total Daily Energy Expenditure (TDEE) depends on your Basal Metabolic Rate (the calories your body burns at rest) multiplied by your activity level. Eating below TDEE causes weight loss above causes weight gain and at TDEE maintains your current weight. Our calculator uses the Mifflin-St Jeor equation considered the most accurate formula for estimating calorie needs.
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Key Information
| Parameter | Details |
|---|---|
| Average TDEE (Moderately Active Man) | 2,400 - 2,800 calories |
| Average TDEE (Moderately Active Woman) | 1,800 - 2,200 calories |
| Safe Weight Loss Deficit | 500 calories/day (0.5 kg/week) |
| Muscle Gain Surplus | 250-500 calories/day |
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Use Calculator NowFrequently Asked Questions
How many calories to lose weight?
Reduce your TDEE by 500 calories daily for approximately 0.5 kg (1 pound) weight loss per week. This is the maximum recommended deficit for sustainable results. A moderately active man needing 2500 calories should eat 2000. Never go below 1200 calories (women) or 1500 calories (men) without medical supervision as extreme restriction leads to muscle loss metabolic slowdown and nutrient deficiencies.
How many calories for muscle gain?
To build muscle eat 250-500 calories above your TDEE (a surplus). Focus on protein: aim for 1.6-2.2 grams per kilogram of bodyweight daily. A 75 kg person needs 120-165 grams of protein. Combine with progressive strength training 3-5 times per week. Gaining muscle slowly (0.25-0.5 kg per month) minimizes unwanted fat gain during the bulking phase.
Does activity level really matter for calories?
Enormously. A sedentary person might need 1800 calories while the same person with an active lifestyle needs 2800+. The difference is 1000 calories per day or approximately 1 kg of body weight per week. Increasing activity through daily walking 8000+ steps and 3-4 exercise sessions weekly can allow you to eat more while still maintaining or losing weight.
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Last updated: 24 March 2026