Daily Calorie Calculator interactive tool
Calculator
Daily calorie target based on BMR (Mifflin-St Jeor) and activity. Choose maintain, lose, or gain for a suggested intake.
Result
2556 cal/day
2556 cal/day
What Is Daily Calorie?
A daily calorie intake calculator provides an estimated calorie starting point from body metrics and physical activity. Whether you are trying to lose weight, gain weight, or maintain your current weight, individual energy needs can differ from a formula estimate.
Setting Your Caloric Goal with a Calorie Calculator
Once your Total Daily Energy Expenditure (TDEE) is calculated, your goals dictate your intake:
- Maintenance: Use your estimated TDEE as a starting point, then compare it with changes in weight and activity over time.
- Weight Loss (Deficit): To lose roughly 1 pound per week, you need to eat in a deficit of about 500 calories per day (3,500 calories = ~1 lb of fat).
- Weight Gain (Surplus): To build muscle effectively, you should consume a moderate surplus of 250-500 calories above your TDEE while engaging in resistance training.
A Tool for Education, Not Medical Advice
This daily calorie intake calculator uses the Mifflin-St Jeor formula as a starting estimate. Individual metabolisms vary, so track trends rather than treating the output as an exact prescription. For specific dietary planning or underlying health conditions, consult a registered dietitian or healthcare provider.
How To Use the Daily Calorie Calculator
- Enter your biological sex, age, weight, and height in the respective fields.
- Select your activity level (from sedentary to very active) and your goal (maintain, lose, or gain weight).
- The daily calorie intake calculator will display estimated calorie targets for your selected goal.
- Use these targets to guide your diet and fitness planning. Remember to consult a healthcare provider for specific dietary plans.
Calories for maintenance, loss, or gain
This calorie calculator gives a starting estimate for maintaining, losing, or gaining weight from body metrics and activity. Individual energy needs vary, so compare the estimate with longer-term trends and professional guidance when needed.
Need the formula or convention behind this result? Read the calculator methods and assumptions.