Estimate BMR
The Mifflin-St Jeor equation uses current weight, height, age, and sex to estimate resting energy expenditure. BMR is not a daily eating target by itself.
Free calorie planning tool
Daily Calorie Calculator for Your Weight Goal
Estimate how many calories you should eat per day to lose, maintain, or gain weight. Add your current weight, age, height, gender, activity level, target weight, and goal timeline for a personalized starting point.
Daily calorie targetBMR and TDEE estimateGoal date check
Calorie, BMR and TDEE calculator
Build your daily calorie target
- 1Your body
- 2Activity
- 3Goal
- 4Results
For adults 18+. Not for pregnancy or breastfeeding. This is an educational estimate, not medical advice. Calorie needs can differ because of health conditions, medications, body composition, and training load.
Daily calorie needs explained
How many calories should I eat a day?
There is no single daily calorie number that works for everyone. A useful estimate starts with your resting energy expenditure, then accounts for physical activity and your goal. This page works as a calorie calculator, TDEE calculator, calorie deficit calculator, and weight goal timeline calculator in one guided flow.
Estimate TDEE
Your activity selection applies a standard multiplier to BMR. The result is estimated total daily energy expenditure, often called maintenance calories.
Adjust for your goal date
The calculator spreads the requested weight change across your timeline to estimate a daily calorie deficit or surplus and flag an overly aggressive weight-loss pace.
Calorie deficit calculator
Calories to lose weight safely and steadily
Weight loss requires an average energy deficit, but a shorter goal timeline is not always a better plan. The CDC notes that people who lose weight gradually, around 1 to 2 pounds per week, are more likely to keep it off than people who lose weight faster.
If your result shows a timeline warning, add more weeks, choose a smaller first target, or discuss the goal with a registered dietitian or clinician. A calculator cannot account for every health factor or predict a perfectly linear weight change.
Use the number as a starting point
Track a two-to-four-week trend before making a small adjustment.
See how AI calorie tracking worksActivity level guide
Choose an activity level that reflects a normal week
| Activity level | Typical pattern | Factor |
|---|---|---|
| Sedentary | Mostly sitting, with little structured exercise | 1.2 |
| Lightly active | Light exercise or active movement 1-3 days a week | 1.375 |
| Moderately active | Moderate exercise 3-5 days a week | 1.55 |
| Very active | Hard exercise 6-7 days a week | 1.725 |
| Extra active | Very hard training or a highly physical job | 1.9 |
Activity multipliers are broad estimates. If your work and workouts vary, start with the lower reasonable level and compare the estimate with your real weight trend.
Method and sources
What this calculator is based on
Calorie calculator FAQ
Questions about daily calories, TDEE, and goal timelines
How many calories should I eat a day?
Your estimated daily calorie needs depend on age, height, weight, sex, and activity level. This calculator estimates resting energy needs, applies an activity factor, and then adjusts the result for your weight goal and timeline.
What is the difference between BMR and TDEE?
BMR estimates the energy your body uses at rest. TDEE estimates total daily energy expenditure by adding an activity adjustment. Your maintenance calories are based on the TDEE estimate, not BMR alone.
How does the calorie deficit calculator use my goal date?
It compares your current and target weight, spreads that change across the number of weeks you selected, and estimates the average daily calorie adjustment. Real weight change is not perfectly linear, so the result is a planning estimate.
Is losing 1 to 2 pounds per week realistic?
The CDC says people who lose weight gradually, at about 1 to 2 pounds per week, are more likely to keep it off. Faster requested timelines should be reviewed with a qualified health professional.
Can I use this calculator to gain or maintain weight?
Yes. Choose maintain to see estimated maintenance calories, or gain to estimate a daily calorie surplus based on your target weight and timeline.
Is this calorie goal medical advice?
No. It is an educational estimate for adults. Pregnancy, breastfeeding, medical conditions, medications, athletic training, and eating disorder history can change calorie needs. Discuss those situations with a clinician or registered dietitian.
Turn the estimate into a daily habit
Track calories, meals, and macros with Calkilo
A calorie target only becomes useful when you can follow it consistently. Log meals from photos, review calories and macros, and watch your progress over time in the Calkilo app.