Daily Calorie Intake Calculator

A daily calorie intake calculator provides a personalized macro-nutritional target based on your body metrics and physical activity. Whether you are trying to lose body fat, build muscle, or simply maintain your current physique, understanding your daily caloric needs is the crucial first step.

Setting Your Caloric Goal

Once your Total Daily Energy Expenditure (TDEE) is calculated, your goals dictate your intake:

• Maintenance: Eat exactly your TDEE to stay the same weight.
• 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

This calculator uses the highly validated Mifflin-St Jeor formula. However, individual metabolisms vary. Use the numbers generated here as a starting baseline, track your progress for a few weeks, and adjust your intake accordingly. For specific dietary planning, consult a registered dietitian.