Ideal Calorie Intake Calculator – Daily Calorie Target
Estimate your ideal daily calorie intake for maintenance, mild or aggressive weight loss, or weight gain. Uses Mifflin-St Jeor BMR and activity level. Enter age, gender, height, weight and activity.
Ideal Calorie Intake Calculator
Estimate daily calorie needs for maintenance, mild weight loss, aggressive loss, or gain based on Mifflin-St Jeor BMR and activity level.
How it works
BMR (Mifflin-St Jeor) × activity multiplier = maintenance calories. Mild loss: −300 kcal. Aggressive loss: −700 kcal. Mild gain: +300 kcal.
Finding your ideal calorie intake
Your ideal calorie intake depends on your goals. To maintain weight, you need enough calories to match your total daily energy expenditure (TDEE). To lose weight, you need a deficit—typically 300–700 kcal per day for gradual, sustainable loss. To gain weight (e.g. for muscle building), a surplus of around 300 kcal can support lean gain without excessive fat storage.
The Mifflin-St Jeor equation estimates your basal metabolic rate (BMR)—the calories you burn at rest. Activity level multipliers then estimate TDEE. These are population-based estimates; your actual needs may vary. Track your weight over time and adjust calories as needed. For medical conditions or significant weight changes, consult a dietitian or healthcare provider.