Daily Calorie Calculator
Find out how many calories you need each day based on your personal stats and activity level.
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How It's Calculated
We use the Mifflin-St Jeor equation — one of the most accurate formulas for estimating Basal Metabolic Rate (BMR):
- Men: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5
- Women: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161
BMR is then multiplied by your activity factor to get your TDEE (Total Daily Energy Expenditure) — the calories needed to maintain your current weight.
Calorie targets for weight loss are calculated by creating a deficit:
- Mild loss (0.25 kg/week) — TDEE − 275 cal
- Moderate loss (0.5 kg/week) — TDEE − 550 cal
- Aggressive loss (1 kg/week) — TDEE − 1,100 cal
Note: Never eat below 1,200 cal/day (women) or 1,500 cal/day (men) without medical supervision.
How Many Calories Do I Need Per Day?
Your daily calorie needs depend on your age, sex, height, weight, and how active you are. Most moderately active adults need between 1,800 and 2,500 calories per day to maintain their weight. To lose weight safely, aim for a deficit of 300–500 calories per day from a combination of eating less and moving more.
Walking is an excellent way to increase your calorie expenditure without a gruelling gym schedule. Every 2,000 additional steps burns roughly 80–100 extra calories. Combine your calorie target with the Step Converter to see how your daily walks contribute to your energy balance.
The Strift app tracks your steps and estimated calorie burn automatically so you always know where you stand.