How to Calculate Daily Calorie Needs

Your daily calorie needs depend on body size, age, sex, activity level, and goals. This guide walks through the standard BMR-to-TDEE pipeline.

Step-by-step

1. Gather inputs: current weight, height, age, and sex.
2. Calculate BMR with Mifflin-St Jeor (most accurate for general population).
3. Select an honest activity multiplier based on exercise frequency and job type.
4. Multiply to get maintenance TDEE.
5. Subtract 300–500 kcal for weight loss or add 250–350 for muscle gain.
6. Verify over 2 weeks: if weight is stable at calculated maintenance, your TDEE estimate is accurate.

Open the Calorie Calculator to apply these steps with your own numbers instantly.

Frequently asked questions