Daily Calorie Needs Calculator
Uses the Mifflin-St Jeor equation to estimate BMR, then applies activity level for TDEE.
A practical range is usually maintenance +/- 250 to 500 kcal depending on your goal.
Calorie Calculator FAQ
What is the difference between BMR and TDEE?
BMR estimates calories burned at rest. TDEE adds activity to estimate your full daily energy use.
How much should I reduce calories for fat loss?
A common starting point is 250 to 500 kcal below maintenance, then adjust based on progress and energy levels.
How often should I recalculate?
Recalculate whenever your body weight, routine, or activity level changes materially.
Use Sleep Timing With Your Calorie Plan
Combine calorie targets with a protein floor using the Protein Calculator, then translate totals into macro splits with the Macro Calculator. Add consistency by using SleepKit Bedtime Calculator and FocusKit Time Block Calculator.