How Many Calories Do You Need Each Day?
Use this Daily Calorie Calculator to estimate how many calories you may need each day based on your sex, age, height, weight, activity level, and goal.
The calculator first estimates basal metabolic rate, or BMR, using the Mifflin-St Jeor equation. It then adjusts that number for activity and your goal: maintain weight, gradual weight loss, or gradual weight gain.
Your result is an estimate, not a diagnosis or a meal plan. Calorie needs can vary because of body composition, activity, medications, thyroid status, sleep, recent weight change, and overall health.
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Frequently Asked Questions
Answers to common questions about this page and how to use what you find here.
Sources
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals
- National Academies Dietary Reference Intakes: Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Centers for Disease Control and Prevention: Losing Weight
- National Institute of Diabetes and Digestive and Kidney Diseases: Choosing a Safe and Successful Weight-loss Program
- MedlinePlus: Metabolism
This calculator is for general education only and is not a diagnosis, treatment plan, or substitute for professional medical advice.
A Daily Calorie Calculator estimates your daily calorie needs by first estimating basal metabolic rate, then adjusting for activity level and weight goal. This calculator uses the Mifflin-St Jeor equation, multiplies by an activity factor, and adds or subtracts calories based on your selected goal. The result is an estimate, not an exact number or medical recommendation.
BMR is the estimated energy your body uses at rest, while maintenance calories estimate total daily calories needed to keep weight about the same. Maintenance includes BMR plus calories used for daily movement, exercise, digestion, and routine activity. This is why two people with the same height and weight may have different calorie needs.
The calculator does not show a target below 1,200 calories per day, but that does not mean 1,200 calories is right for everyone. Calorie needs depend on age, sex, body size, muscle mass, activity, health conditions, and medications. Very low calorie plans can be hard to meet nutritionally and should be discussed with a qualified healthcare professional.
Your calorie result changes with activity level because movement can be a major part of daily energy use. A sedentary activity factor estimates fewer calories than light, moderate, very active, or extra active levels. If your workouts or job activity vary by week, your true average calorie needs may fall between two activity choices.
No, this calculator cannot tell you the exact number of calories you should eat every day. It provides an estimate based on a standard equation and a few inputs. Real calorie needs can shift because of body composition, thyroid status, sleep, stress, medications, recent weight change, and how your body adapts over time.
Calorie balance can be related to metabolic markers such as Hemoglobin A1C, glucose, insulin, triglycerides, and HDL cholesterol. These markers do not measure your calorie needs directly, but they can show patterns in blood sugar control, insulin response, and blood fats. A healthcare professional can explain what your lab values mean in context.
You can use the calorie estimate as general information, but diabetes, thyroid disease, and related medications can affect energy needs and nutrition planning. The result should not replace guidance from a healthcare professional, especially if you take glucose-lowering medicine, have unexplained weight changes, are pregnant, or have a medical condition that affects diet.