Health · nutrition · updated July 2026
Calorie Calculator (TDEE)
By the Dailycaltor team · formula-verified · last updated July 2026
How many calories your body actually needs — and how to turn that number into results.
Details
Quick answer
Most adults maintain weight somewhere between 1,800 and 2,800 kcal a day. Your personal number (TDEE) is your resting metabolism (BMR) times an activity factor. Eat roughly 500 kcal under it and you trend toward ~0.5 kg of fat loss a week; eat ~300 over with training and you support lean gain.
The formula and its variables
This tool uses the Mifflin-St Jeor equation, the estimate best supported by validation research for the general population:
- Men: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5
- Women: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161
- TDEE = BMR × activity factor (1.2 sedentary → 1.9 athlete)
Weight moves the number most (10 kcal per kg), height adds 6.25 per cm, each year of age subtracts 5, and sex shifts the constant — reflecting average differences in lean mass.
Step-by-step example
- Male, 35, 178 cm, 82 kg, moderate exercise (factor 1.55).
- BMR = 10×82 + 6.25×178 − 5×35 + 5 = 820 + 1,112.5 − 175 + 5 = 1,763 kcal.
- TDEE = 1,763 × 1.55 ≈ 2,732 kcal to maintain.
- Fat-loss target: 2,732 − 500 = ~2,230 kcal/day; lean-gain: ~3,030.
Real profiles, computed
| Profile | BMR | Maintain (TDEE) | Lose (~0.5 kg/wk) |
|---|---|---|---|
| Woman, 28, 165 cm, 62 kg, sedentary | 1,350 | 1,620 | 1,200* |
| Woman, 28, 165 cm, 62 kg, moderate | 1,350 | 2,093 | 1,593 |
| Man, 35, 178 cm, 82 kg, moderate | 1,763 | 2,732 | 2,232 |
| Man, 50, 175 cm, 95 kg, light | 1,799 | 2,473 | 1,973 |
*Held at the commonly cited 1,200 kcal safety floor for women rather than the full 500 deficit — smaller bodies should use smaller deficits.
Choosing your activity factor honestly
This is where most estimates go wrong. A desk job plus three gym visits a week is light-to-moderate (1.375–1.55), not “very active.” “Very active” (1.725) means training most days or a physical job; 1.9 is athletes and heavy laborers. When unsure, pick the lower factor — you can always add calories when the scale confirms it.
Deficit math for weight loss
Body fat stores roughly 7,700 kcal per kg. A steady 500 kcal daily deficit therefore projects ~0.45 kg/week — the pace guidelines endorse because it preserves muscle and adherence. Bigger deficits work faster on paper but raise muscle loss, hunger and quit-rates. Pair any cut with 1.6–2.2 g protein per kg (see the protein calculator) and expect the rate to slow as you get lighter — recalculate every 5 kg.
Common mistakes
- Overstating activity — inflates TDEE by 300–600 kcal and erases the planned deficit.
- Eating back exercise calories at face value from watches and machines that overestimate burn.
- Judging by 3 days instead of 3 weeks — water swings of 1–2 kg hide the fat trend.
- Weekend amnesia — 5 strict days + 2 loose days often averages to maintenance.
- Treating the estimate as a contract — it is a starting point to adjust from real results.
Strengths and limits of the estimate
Strengths: Mifflin-St Jeor is validated across large groups, needs no lab, and gets most people within ~10% — close enough to plan a deficit or bulk correctly.
Limits: very muscular or very lean people run hotter than predicted (lean-mass equations fit them better); medical conditions, some medications and pregnancy shift needs; and no equation replaces 2–4 weeks of your own scale-and-intake data, which is the true gold standard.
Sources: Mifflin et al., 1990 (American Journal of Clinical Nutrition); US Dietary Guidelines 2020–2025 calorie ranges; NIH Body Weight Planner for research-grade modeling. Educational estimates — not medical or dietetic advice. Last updated: July 2026.
Calorie questions, answered
How many calories should I eat a day?
Enough to match your TDEE to maintain weight, below it to lose, above it to gain. US dietary guidelines put typical adult ranges around 1,600-2,400 kcal for women and 2,000-3,000 for men - your personal number from the calculator is more precise.
What is TDEE?
Total Daily Energy Expenditure: your resting metabolism (BMR) multiplied by an activity factor. It is the number of calories that keeps your weight stable.
What is BMR?
Basal Metabolic Rate - the energy your body burns at complete rest for breathing, circulation and cell repair. It is usually 60-70% of everything you burn.
How accurate is the Mifflin-St Jeor equation?
Validation studies have found it among the most accurate BMR equations for most adults, typically within about 10%. Treat the output as a starting estimate and adjust from 2-4 weeks of real-world results.
How many calories to lose 1 kg per week?
A 1 kg of body fat holds roughly 7,700 kcal, so 1 kg/week implies an 1,100 kcal daily deficit - too aggressive for most people. A 500 kcal deficit targeting about 0.5 kg/week is the widely recommended pace.
Should I eat back exercise calories?
Partially at most. Trackers and machines commonly overestimate burn, and eating back everything erases the deficit. If you must, eat back no more than half.
Why am I not losing weight in a calorie deficit?
Usually the deficit is not real: portion under-counting, weekend swings, liquid calories, or an overstated activity level. Track honestly for two weeks before blaming metabolism.
Do calories matter more than macros?
For weight change, total calories decide the direction. Macros (especially protein) decide how that change feels and how much muscle you keep.
How many calories should a woman eat to lose weight?
Commonly 1,500-1,800 kcal depending on size and activity - but compute your own TDEE above and subtract 300-500 rather than using a generic number.
How many calories should a man eat to lose weight?
Often 1,800-2,300 kcal by the same logic: personal TDEE minus 300-500.
Is 1,200 calories a day safe?
It is the floor often cited for smaller women under supervision; below ~1,200 (women) or ~1,500 (men) risks nutrient shortfalls and rebound. Aim for the smallest deficit that works.
Does metabolism really slow with age?
Roughly 1-2% per decade in adulthood, largely from muscle loss - strength training offsets much of it.
Do I need to cycle calories?
No for physiology; some people find higher-calorie training days easier to sustain. Weekly average is what matters.
How much protein while cutting calories?
About 1.6-2.2 g per kg of body weight preserves muscle in a deficit - see the protein calculator.
Is this medical advice?
No - it is an educational estimate. People with medical conditions, pregnancy, or a history of disordered eating should get professional guidance.
Get your number above, subtract 300–500 for fat loss, hit your protein target, and re-check in three weeks. That loop beats any diet name.