How Many Calories Do You Need Each Day?
Your daily calorie needs are based on your age, weight, activity level, and gender. This calculator uses the Mifflin-St Jeor equation — a trusted formula used by health professionals — to estimate your Total Daily Energy Expenditure (TDEE).
Daily Calorie Needs Calculator
💡 Tips for Using Your Calorie Estimate
- For fat loss, aim for 300–500 fewer calories than maintenance.
- For muscle gain, increase intake by 250–500 calories above maintenance.
- Use your calorie number as a **baseline**, not a strict rule — your needs may change with stress, sleep, or activity.
📦 Want help reaching your goals? Check out our recommended supplement stacks based on activity level and fitness goals.