Health
Calorie Calculator
Find out your daily calorie needs.
How Many Calories Do You Need Per Day?
Daily calorie needs vary significantly by age, sex, height, weight, and activity level. The average adult needs between 1,600–3,000 calories per day — but your individual number (TDEE) could be higher or lower. Using this calculator gives you a personalized target based on the Mifflin-St Jeor equation.
Calorie Targets by Goal
- Weight loss (moderate): TDEE − 500 cal/day → ~1 lb/week loss
- Weight loss (aggressive): TDEE − 1,000 cal/day → ~2 lbs/week loss (not recommended long-term)
- Maintenance: eat at your TDEE to hold current weight
- Muscle gain (lean bulk): TDEE + 250–500 cal/day with adequate protein
Calorie Quality vs. Quantity
While total calories determine weight change (the "calories in, calories out" principle), the source of calories affects satiety, energy levels, and body composition. 500 calories from chicken and vegetables keeps you full far longer than 500 calories from cookies. Prioritize protein (0.7–1g per lb of body weight) and fiber-rich foods within your calorie budget.
Why am I not losing weight eating at a deficit?
Common reasons include underestimating portion sizes (food scale helps), metabolic adaptation after sustained dieting, water retention masking fat loss, and inaccurate activity level selection. Track consistently for 2–3 weeks before adjusting. Plateaus are normal — a 1–2 week diet break at maintenance can reset hormones and restart fat loss.
How accurate are calorie calculators?
Calorie calculators provide estimates with ±10–15% accuracy. Use the result as a starting point, then adjust based on real results after 2–3 weeks. If you're not losing weight at a calculated deficit, reduce intake by 100–200 calories and reassess. Individual metabolism varies more than formulas can predict.