Calorie Calculator
Example: 30-year-old, 77 kg, active → ~2,400 cal/day
Calculate your daily calorie needs using the Mifflin-St Jeor equation. Enter your stats and activity level to find your TDEE (Total Daily Energy Expenditure) and calorie targets for different goals.
Daily calories by activity level
Daily Calories (TDEE)
Calories to maintain weight
BMR
Basal Metabolic Rate
For Weight Loss
TDEE - 500 calories
For Weight Gain
TDEE + 500 calories
How We Calculate This
Uses the Mifflin-St Jeor equation: BMR = 10×weight(kg) + 6.25×height(cm) - 5×age + constant (men: +5, women: -161). TDEE = BMR × activity multiplier.
Methodology last reviewed: April 2024. How SparkCalc works
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total calories you burn per day, including BMR plus activity. It's the calories needed to maintain your current weight.
What is BMR?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest - just to keep your organs functioning. It's typically 60-75% of your TDEE.
How many calories to lose weight?
A 500 calorie deficit per day equals about 1 lb loss per week. A 1000 calorie deficit equals ~2 lbs/week. Don't go below 1200 (women) or 1500 (men) calories.
How accurate is this calculator?
The Mifflin-St Jeor equation is considered the most accurate for most people, but individual metabolism varies. Use this as a starting point and adjust based on results.
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This calculator provides estimates for educational purposes only. Results vary based on individual factors. Consult a healthcare professional for personalized advice.