🔥 Free Calorie Calculator

Wondering how many calories you should eat each day? Our free calorie calculator gives you a personalized answer in seconds. Using the validated Mifflin-St Jeor equation, it estimates your Basal Metabolic Rate (BMR) — the calories your body needs at complete rest — and then factors in your daily activity level to calculate your Total Daily Energy Expenditure (TDEE). From there, it automatically shows three calorie targets side by side: maintenance (keep your current weight), mild weight loss (a safe 500-calorie deficit for dropping about 0.5 kg per week), and weight gain (a controlled surplus for building muscle).

What makes Muxtly's daily calorie calculator different from other online tools? It runs entirely in your browser — no data is uploaded to any server, so your privacy is guaranteed. The three-target layout lets you compare your options at a glance rather than running separate calculations. Whether you are planning a diet, tracking your macros, or simply curious about your daily caloric needs, this tool gives you the numbers you need with no sign-ups or distractions.

Your daily calorie needs are calculated in three clear steps: first we compute your BMR (the energy your body requires at rest), then we adjust for your physical activity level to find your TDEE, and finally we apply your goal adjustment (deficit for fat loss or surplus for muscle gain).

Step 1 — Basal Metabolic Rate (BMR)

BMR represents roughly 60–75% of your total daily energy expenditure and is estimated using the Mifflin-St Jeor equation, the formula most widely recommended by dietetics professionals. It differs for men and women because men typically have more lean muscle mass:

For example, a 30-year-old man weighing 75 kg with a height of 175 cm has a BMR of 10 × 75 + 6.25 × 175 – 5 × 30 + 5 = 1,699 kcal per day. That is how many calories his body burns before any physical activity is considered.

Step 2 — Total Daily Energy Expenditure (TDEE)

To find your true daily calorie expenditure, we multiply your BMR by an activity multiplier (ranging from 1.2 for sedentary to 1.9 for super active) that reflects how much you move throughout the week. See the Reference Table below for a full breakdown of each level with example occupations.

Continuing the example: if that 30-year-old man is moderately active, his TDEE = 1,699 × 1.55 = 2,633 kcal per day. That is the number of calories he needs to eat to maintain his current weight.

Step 3 — Goal Adjustment

Once we have your TDEE, the tool applies three goal-specific adjustments so you can see your options side by side:

• Maintenance calories = TDEE (no change)
• Mild weight loss = TDEE – 500 kcal (safe deficit for ~0.5 kg/week fat loss)
• Weight gain = TDEE + 300 kcal (controlled surplus for lean muscle gain)

Because 1 lb (≈0.45 kg) of body fat stores roughly 3,500 calories, a daily deficit of 500 calories leads to about 1 lb of fat loss per week — a pace widely regarded as safe and sustainable by the CDC and the National Institutes of Health.

Use the table below to understand which activity level best describes your lifestyle. Choosing the right level is important because it directly affects your daily calorie needs.

If you exercise most days but also have a sedentary job, start with the "Very active" level and adjust down if you are not seeing the expected results over a couple of weeks.

1. Select your gender — Choose Male or Female. The Mifflin-St Jeor formula uses different constants for each, so this ensures your BMR is calculated correctly.
2. Enter your age — Type your age in years (10–120). Age is a critical factor because your resting metabolic rate naturally declines with age, primarily due to changes in muscle mass.
3. Enter your weight and height — You can switch between metric (kg / cm) and imperial (lb / ft + in) using the unit dropdowns next to each field. The tool converts everything automatically before running the calculation.
4. Select your activity level — Choose the option that best matches your typical weekly exercise routine. If you are unsure, the “Moderately active (3–5 days/week)” setting is a good starting point for most people who exercise regularly.
5. Click Calculate — The tool instantly displays your BMR, your TDEE, and all three calorie targets: maintenance, mild weight loss, and weight gain. Use these numbers to plan your daily meals, track against your goals, or share with a dietitian.

How many calories should I eat to lose weight?

To lose weight safely, aim for a calorie deficit of 300–500 calories below your TDEE. This typically translates to a weight loss rate of 0.3–0.5 kg (0.6–1 lb) per week. For most women, this means eating roughly 1,500–1,800 calories per day, and for most men about 1,800–2,200 calories per day, though individual numbers vary. Use thiscalorie deficit calculatorfeature above — the "Mild Weight Loss" target automatically subtracts 500 calories from your TDEE. Never drop below 1,200 calories (women) or 1,500 calories (men) unless supervised by a healthcare professional, as extremely low intakes can slow your metabolism and cause nutrient deficiencies. For a dedicated tool, see ourCalorie Deficit Calculator.

What is the difference between BMR and TDEE?

Your BMR (Basal Metabolic Rate) is the minimum energy your body needs to stay alive — breathing, circulating blood, and regenerating cells. It makes up 60–75% of your total calorie burn. Your TDEE (Total Daily Energy Expenditure) is the full picture: BMR plus all the calories you burn through movement, exercise, and digesting food. In practical terms, BMR tells you what your body needs at rest; TDEE tells you what to eat to maintain your current weight. Both numbers are shown in the results above. Learn more in our dedicatedBMR CalculatorandTDEE Calculator.

Is this formula accurate for everyone?

The Mifflin-St Jeor equation is one of the most accuratecalorie intake calculatorformulas available for the general population, with a typical error margin of about ±10%. It was developed by Mifflin et al. in 1990 and remains the gold standard recommended by the Academy of Nutrition and Dietetics. That said, no formula can account for every individual variable. People with very high muscle mass, metabolic conditions, or those taking certain medications may have real-world needs that differ from the estimate. Treat the result as an excellent starting point, then track your weight over 2–3 weeks and adjust by roughly 100–200 calories as needed.

Can I use this for muscle gain?

Absolutely. Building muscle requires a calorie surplus, and the "Weight Gain" target of TDEE + 300 calories in this calculator is specifically designed for lean muscle gain at a steady rate of about 0.3 kg (0.6 lb) per week. For best results, pair your surplus with a progressive strength training program and a protein intake of 1.6–2.2 grams per kilogram of body weight daily. Avoid excessive surpluses above TDEE + 500, as the extra energy is more likely stored as body fat rather than used for muscle synthesis.

How many calories should a woman eat per day?

Adult women typically need 1,600–2,400 calories per day, depending on age and activity level. A sedentary woman aged 31–50 needs about 1,800 kcal, while a very active woman of the same age may need 2,200 or more. Women aged 51+ generally require fewer calories (around 1,600–2,000) as metabolism naturally slows with age. The calculator above gives you a precise number based on your individual height, weight, and age rather than a broad range — see the calorie needs table above for reference values.

How many calories should a man eat per day?

Adult men typically need 2,000–3,000 calories per day. A sedentary man aged 19–30 needs about 2,400–2,600 kcal, while a very active man of the same age may need 3,000 or more. After age 50, needs drop to roughly 2,000–2,800 depending on activity. Because men generally have more muscle mass than women, their resting metabolic rate is higher. Use the calculator above for your personalized target rather than relying on population averages.

How many calories are in a pound of body fat?

One pound (0.45 kg) of body fat contains approximately 3,500 calories. This means a daily deficit of 500 calories should produce about 0.5 kg (1 lb) of weight loss per week — which is why our "Mild Weight Loss" target subtracts 500 from your TDEE. Keep in mind that weight loss is not perfectly linear: water retention, glycogen stores, and hormonal changes can cause daily fluctuations. For the most reliable results, track your average weekly weight over 3–4 weeks before adjusting your intake.

What are maintenance calories?

Maintenance calories are the number of calories you need to eat each day to keep your current weight stable — neither gaining nor losing. This is essentially your TDEE (Total Daily Energy Expenditure). The "Maintenance" target shown in your results above represents this number. If your goal is to maintain your weight, simply eat to this number and monitor your weight weekly. If the scale trends up over several weeks, your true maintenance level is slightly lower; if it trends down, it is slightly higher. For a related health metric, try ourIdeal Weight Calculator.

How does exercise change my calorie needs?

Exercise increases your TDEE by adding activity calories on top of your BMR. A 30-minute jog burns roughly 250–400 calories for most adults, while strength training burns 90–200 calories per 30 minutes and also builds muscle that slightly raises your resting metabolism over time. The activity level selector above accounts for this by multiplying your BMR by 1.2 (sedentary) up to 1.9 (super active). Be careful not to "eat back" all your exercise calories — research shows fitness trackers often overestimate calorie burn by 20–30%.

Why do my calorie needs decrease with age?

After about age 30, adults lose 3–8% of their muscle mass per decade (a process called sarcopenia) unless they actively strength train. Since muscle burns more calories at rest than fat, less muscle means a lower BMR — roughly 1–2% slower per decade. Hormonal changes, reduced physical activity, and decreased bone density also contribute. This is why two people of the same height and weight can have different calorie needs if their ages or body compositions differ. Staying active and doing resistance training 2–3 times per week can help preserve muscle and keep your metabolism higher as you age.

Your daily calorie intake is only one piece of the health puzzle. For sustainable weight management, focus on food quality as much as quantity — prioritize lean proteins, whole grains, vegetables, healthy fats, and fiber-rich foods that keep you full and energized. Combine a moderate calorie deficit or surplus with regular physical activity: strength training preserves muscle during weight loss, while cardio supports heart health and additional calorie burn.

Stay hydrated and aim for 7–9 hours of quality sleep per night, since poor sleep can disrupt hunger hormones like ghrelin and leptin, making it harder to stick to your goals. Track your progress with weekly weigh-ins and measurements rather than daily fluctuations, which are heavily influenced by water retention. Finally, remember that these calorie needs are estimates — listen to your body and adjust based on your energy levels, appetite, and how your clothes fit. For personalized medical or dietary advice, always consult a registered dietitian or healthcare provider.