Quick Answer
How many calories do I need per day?
// Answer
Your daily calorie need is your BMR (basal metabolic rate — calories burned at rest) multiplied by an activity factor, giving your TDEE (total daily energy expenditure). This tool uses the accurate Mifflin-St Jeor equation. To lose weight, eat below TDEE; to gain, eat above it.
Activity multipliers
| Level | Multiplier |
|---|---|
| Sedentary (desk job) | 1.2 |
| Light exercise (1-3 days) | 1.375 |
| Moderate (3-5 days) | 1.55 |
| Very active (6-7 days) | 1.725 |
Why use this tool
A starting point for your goals
Knowing your TDEE is the foundation of any nutrition plan. A deficit of about 500 calories a day typically yields roughly 0.5 kg of weight loss per week. These are estimates — individual metabolism varies, so adjust based on real results and consult a professional for personalised advice.
FAQ
Frequently asked questions
BMR is the calories your body burns at complete rest; TDEE is BMR multiplied by your activity level — your real daily burn.
The Mifflin-St Jeor equation, considered one of the most accurate for estimating BMR.
Eat below your TDEE to lose and above it to gain. A 500-calorie daily change is a common starting target.
No. It provides estimates for general information. Consult a doctor or dietitian for personalised guidance.
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