Calorie Calculator
How many calories do you need per day? Enter your details below for a personalized estimate based on the Mifflin-St Jeor equation.
Estimates only. Track actual intake and adjust every 2–4 weeks based on real progress.
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Common Questions
How many calories should I eat per day?
Most adults need 1,600–3,000 kcal/day. The exact number depends on your age, sex, height, weight, and how active you are. The calculator above gives a personalized estimate.
How many calories to lose 1 kg?
1 kg of body fat ≈ 7,700 calories. A daily deficit of 550 kcal leads to roughly 0.5 kg/week weight loss — a sustainable pace.
How many calories does a woman need per day?
Most moderately active women need 1,800–2,200 kcal/day for weight maintenance. Use the calculator above for your exact number.
How many calories should I eat to gain muscle?
Aim for 250–500 kcal above your TDEE. Higher surpluses mostly lead to fat, not extra muscle. Prioritize 1.6–2.2g protein per kg of body weight.