Calorie Calculator — Daily Calorie Needs (2026)
Calculate how many calories you need per day based on your age, gender, weight, height, and activity level. Uses the Mifflin-St Jeor equation.
Your Daily Calorie Needs
2,693 cal
Maintenance calories per day
1,737 cal
BMR
2,443 cal
Mild Weight Loss
2,193 cal
Weight Loss
3,193 cal
Weight Gain
To maintain your current weight, you need approximately 2,693 calories per day. For gradual weight loss (0.5 lb/week), aim for 2,443 calories. Your Basal Metabolic Rate (BMR) is 1,737 calories.
Analysis & insights
Your estimated maintenance is 2,693 calories/day (BMR 1,737 + activity multiplier 1.55). For 1 lb/week weight loss, target ~2,193 cal/day. For 1 lb/week gain, target ~3,193 cal/day. These are starting points — track your real intake for 2-4 weeks and adjust based on actual trend.
High calorie need
Above-average maintenance — common in larger frames or higher-activity lifestyles.
Risk & benchmark gauge
Current band
High needs
2,693 cal/day maintenance
Industry benchmarks
- Your maintenance2,693 cal/day
- BMR (at rest)1,737 cal/day
- US adult average~2,200 cal/day
- For 1 lb/week loss2,193 cal/day
- For 1 lb/week gain3,193 cal/day
Key insights
BMR vs maintenance
Your body burns 1,737 calories at complete rest. Activity adds another 956 on top — that's the energy cost of moving through your day.
The 3,500 rule is approximate
"3,500 calories = 1 lb" is a rough heuristic. Real-world weight change is non-linear due to metabolic adaptation, water shifts, and digestive variation. Plan in 2-4 week trends, not daily.
Recommended actions(3)
Track for 1 week before adjusting
High priorityUse a food log app (MyFitnessPal, Cronometer) to capture your ACTUAL intake. Your real number is almost always different from what you expect.
Impact: Real data lets you adjust by 100-200 cal at a time and see what actually moves the scale.
Eat enough protein
High priorityAt minimum 0.7 g/lb bodyweight (1.5 g/kg). Protein preserves muscle during weight loss and is the most satiating macronutrient.
Impact: Higher-protein diets show 20-40% better fat loss vs equal-calorie lower-protein diets in randomized trials.
Cut/add in 250 cal increments
Medium priorityAggressive cuts (>750 cal deficit) backfire — increased hunger, lost muscle, plummeting metabolism. Steady wins.
This tool is for informational purposes only and does not constitute medical advice. Consult a healthcare professional for advice specific to your situation.