How many calories should I eat a day to lose weight?

To lose 1 pound (0.45 kg) of body fat per week, create a daily deficit of 500 calories below your Total Daily Energy Expenditure (TDEE). For example, if your TDEE is 2,200 calories, consuming 1,700 calories per day will yield steady weight loss.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the baseline number of calories your body burns at total rest to keep your heart, lungs, and organs operating. TDEE (Total Daily Energy Expenditure) includes your BMR plus all calories burned through daily movements, walking, and exercise.

Which calorie calculation formula is most accurate?

The Mifflin-St Jeor equation is recognized by the Academy of Nutrition and Dietetics as the most reliable formula for general populations. If you know your exact body fat percentage, the Katch-McArdle formula provides even greater accuracy by evaluating Lean Body Mass.

What is a 7-day calorie cycling (zigzag) schedule?

A calorie zigzag schedule alternates higher and lower calorie days throughout the week while maintaining the exact same weekly average. This variation prevents metabolic adaptation, reduces dieting fatigue, and accommodates higher energy demands on workout days.

What is the minimum safe daily calorie intake for adults?

Health guidelines recommend that adult women consume no fewer than 1,200 calories per day and adult men consume no fewer than 1,500 calories per day, unless under direct medical supervision, to ensure adequate micronutrient intake.

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Calorie Calculator — Daily Calorie Intake Estimator for Weight Loss & Gain

Free daily calorie calculator. Estimate your daily calorie intake for weight loss, muscle gain, or maintenance using Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle formulas.

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How to use this calculator

👉 Fill in the boxes below and your answer appears instantly — no maths needed, we do it all for you! 🎉

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In plain English — what does this do?

🏋️ Your body needs food to move, breathe, and grow — just like a car needs petrol. This tool helps you find out how much food your body needs in a day to feel good and stay healthy!

📌 Direct Answer & Summary

A daily calorie calculator estimates how many calories you need to consume each day to lose weight, maintain weight, or gain muscle. It calculates your Total Daily Energy Expenditure (TDEE) based on your Basal Metabolic Rate (BMR), age, biological sex, height, weight, and weekly activity level.

🎂 How old are you? (years)

📏 Height (cm)

⚖️ Weight (kg)

🧮 Calculator Formula

🏃 How active are you every week?

What is Calorie Calculator — Daily Calorie Intake Estimator for Weight Loss & Gain?

How to use it

1️⃣ Select your biological sex and choose Metric (cm/kg) or Imperial (in/lbs) measurement units.
2️⃣ Enter your age, current height, and current body weight.
3️⃣ Choose your preferred BMR calculation formula (Mifflin-St Jeor is recommended for most users).
4️⃣ Select your weekly activity level (from sedentary to extra active).
5️⃣ Review your recommended daily calorie intake for weight loss (mild or rapid), maintenance, and weight gain.

Formula

Mifflin-St Jeor (Male): BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5. Mifflin-St Jeor (Female): BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161. TDEE = BMR × Activity Multiplier (1.2 to 1.9). Weight loss deficit = TDEE − 500 kcal.

💡 See it in action — a real example

For a 30-year-old female, 165 cm tall, weighing 65 kg with moderate exercise (3–5 days/week): BMR ≈ 1,384 kcal/day, TDEE ≈ 2,145 kcal/day. Eating 1,645 kcal/day creates a 500 kcal deficit for 1 lb (0.45 kg) of fat loss per week.

❓ Common questions

How many calories should I eat a day to lose weight?: To lose 1 pound (0.45 kg) of body fat per week, create a daily deficit of 500 calories below your Total Daily Energy Expenditure (TDEE). For example, if your TDEE is 2,200 calories, consuming 1,700 calories per day will yield steady weight loss.
What is the difference between BMR and TDEE?: BMR (Basal Metabolic Rate) is the baseline number of calories your body burns at total rest to keep your heart, lungs, and organs operating. TDEE (Total Daily Energy Expenditure) includes your BMR plus all calories burned through daily movements, walking, and exercise.
Which calorie calculation formula is most accurate?: The Mifflin-St Jeor equation is recognized by the Academy of Nutrition and Dietetics as the most reliable formula for general populations. If you know your exact body fat percentage, the Katch-McArdle formula provides even greater accuracy by evaluating Lean Body Mass.
What is a 7-day calorie cycling (zigzag) schedule?: A calorie zigzag schedule alternates higher and lower calorie days throughout the week while maintaining the exact same weekly average. This variation prevents metabolic adaptation, reduces dieting fatigue, and accommodates higher energy demands on workout days.
What is the minimum safe daily calorie intake for adults?: Health guidelines recommend that adult women consume no fewer than 1,200 calories per day and adult men consume no fewer than 1,500 calories per day, unless under direct medical supervision, to ensure adequate micronutrient intake.

⚡ Related Health Tools & Calculators

Calorie Deficit Calculator Calories Burned Calculator TDEE Calculator BMR Calculator BMI Calculator Macro Calculator Protein Calculator Body Fat Calculator