Understanding your daily calorie needs is the foundation of any nutrition plan. Whether your goal is weight loss, maintenance, or muscle building, knowing your calorie target helps you make informed food choices.
How Calorie Needs Are Calculated
The most common method uses the Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR), then multiplies by an activity factor.
For men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161 + 5 For women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
Activity Multipliers
| Activity Level | Multiplier |
|---|---|
| Sedentary | 1.2 |
| Lightly active | 1.375 |
| Moderately active | 1.55 |
| Very active | 1.725 |
| Extra active | 1.9 |
Weight Management Guidelines
To lose weight: eat 500 calories below maintenance (lose ~0.5 kg/week). To gain weight: eat 500 calories above maintenance. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.
Use Our Free Calorie Calculator
Enter your details and get personalized daily calorie targets for weight loss, maintenance, and weight gain. Includes macronutrient breakdown recommendations.