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Health & Fitness 2026-05-03 5 min read By Konvertibly Team

Calorie Calculator: How Many Calories Do You Actually Need?

Find out your daily calorie needs using the Mifflin-St Jeor equation, activity multipliers, and how to adjust for your goal.

Calorie Calculator: How Many Calories Do You Actually Need?

How Many Calories Do You Need Per Day?

A calorie is a unit of energy. Your body needs a minimum number of calories each day just to keep organs functioning at rest — this is your Basal Metabolic Rate (BMR). Add your physical activity on top and you get your Total Daily Energy Expenditure (TDEE).

Mifflin-St Jeor Equation (Most Accurate)

Men:   BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

Activity Multipliers (TDEE = BMR × factor)

  • Sedentary (desk job, little exercise) → × 1.2
  • Lightly active (1–3 days/week) → × 1.375
  • Moderately active (3–5 days/week) → × 1.55
  • Very active (6–7 days/week) → × 1.725
  • Extra active (physical job + training) → × 1.9

Adjusting for Your Goal

  • Lose weight: TDEE − 500 kcal/day ≈ ~0.5 kg/week loss
  • Maintain weight: Eat at TDEE
  • Gain muscle: TDEE + 250–500 kcal/day (lean bulk)

Example

35-year-old woman, 68 kg, 165 cm, moderately active:
BMR = (10 × 68) + (6.25 × 165) − (5 × 35) − 161 = 1,432 kcal
TDEE = 1,432 × 1.55 = 2,220 kcal/day

Calculate your personal calorie needs: Free Calorie Calculator