Calorie calculator - daily calorie need
Calculate how many calories your body needs per day: to maintain weight, lose fat or build muscle.
Mifflin-St Jeor equation. The result is an estimate and depends on individual metabolism.
Approximate calculation. The exact amount is confirmed by the Social Insurance Board or the Tax and Customs Board - check the official source.
Last updated: 2026-06-03
How is the calorie need calculated?
The calculator uses the Mifflin-St Jeor equation, considered the most accurate BMR estimate for the general population. BMR is the energy your body burns at complete rest. Total daily energy expenditure (TDEE) is BMR multiplied by an activity factor. For weight loss a moderate deficit of 250-500 kcal per day works well - about 0.25-0.5 kg per week; eating below your BMR long-term is not recommended.
Frequently asked questions
How many calories do I need per day?+
Most adults need 1800-2800 kcal per day depending on sex, weight, height, age and activity. The calculator gives your personal estimate using the Mifflin-St Jeor equation.
What is basal metabolic rate (BMR)?+
BMR is the calories your body burns at complete rest for vital functions: breathing, circulation, brain activity. It typically makes up 60-70% of total daily energy use.
What calorie deficit is safe for weight loss?+
A common recommendation is 250-500 kcal below your daily need, giving roughly 0.25-0.5 kg of loss per week. Bigger deficits accelerate muscle loss and are harder to sustain.
Does the calculator work for athletes?+
For very high training volumes pick the highest activity level, but elite athletes may differ from the formula. Consider a sports nutritionist for precision.