Calorie Needs Calculator

Wondering how many calories you need each day? This calculator uses your stats and activity level to estimate your daily calorie needs. Whether you want to lose, maintain, or gain weight, knowing your calorie needs is a great place to start.

How are calorie needs calculated?

This calculator uses the Mifflin-St Jeor equation, which is widely considered the most accurate for estimating Basal Metabolic Rate (BMR). Your BMR is then multiplied by your activity level to get your Total Daily Energy Expenditure (TDEE). For more on the science, check out the National Institutes of Health.

If you want to lose weight, aim for a calorie deficit (eat fewer calories than you burn). To gain weight, do the opposite. For healthy weight loss, the CDC recommends losing 1-2 pounds per week (CDC: Losing Weight).

Remember, calorie needs are just a starting point. Your actual needs may vary based on genetics, health conditions, and more. For personalized advice, talk to a registered dietitian or healthcare provider.

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