Daily Calorie Calculator

    Discover how many calories your body needs per day to lose, maintain, or gain weight. Based on the scientific Mifflin-St Jeor and TDEE formulas.

    Written by Felipe Spirola (Health Tech Specialist)Reviewed by FitBalanceCalc Editorial BoardUpdated 2026-06-20
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    Calorie Calculator

    Find out how many calories you need per day for your goals

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    Quick Answers (Zero-Click FAQ)

    How many calories should a woman eat to lose weight?

    To lose weight, a woman should consume approximately 1,500 to 2,000 calories per day, which represents a moderate 20% deficit from her daily energy expenditure (TDEE). This value varies based on height, weight, age, and activity level.

    How many calories do I burn in a day without exercise?

    Without exercise, your daily calorie expenditure is determined by your Basal Metabolic Rate (BMR) and standard daily movement (NEAT). For most inactive adults, this burns between 1,600 and 2,200 calories per day to maintain vital functions.

    What is BMR?

    The Basal Metabolic Rate (BMR) is the amount of energy (calories) your body needs to maintain vital functions at rest, such as breathing, blood circulation, and temperature regulation.

    What is TDEE?

    Total Daily Energy Expenditure (TDEE) is the sum of your BMR and the energy spent on daily physical activities and exercises. It is the baseline number to know if you will lose, maintain, or gain weight.

    How many calories do I need a day?

    This depends entirely on your goal: - To **maintain weight**: consume the exact value of your TDEE. - To **lose weight**: consume fewer calories than you burn (calorie deficit, usually 300 to 500 fewer calories). - To **gain muscle mass**: consume more calories than you burn (calorie surplus, 200 to 500 more calories).

    How to lose weight with a calorie deficit

    A calorie deficit occurs when you eat fewer calories than your body burns. For healthy and sustainable weight loss, a deficit of 15% to 20% of your TDEE is recommended. This results in a weight loss of about 0.5 kg per week.

    How to gain muscle mass

    A calorie surplus, coupled with resistance exercises (weightlifting), is necessary to create new muscle tissues. An excess of about 10% to 15% of your TDEE is ideal to minimize fat gain.

    Frequently Asked Questions

    Get your questions about BMI, calories, and health answered

    💡 Still have questions?

    Remember: FitBalanceCalc is an educational tool. for personalized guidance on diet, exercise, or specific medical issues, always seek qualified health professionals such as nutritionists, physical educators, and doctors.

    Sources & Scientific References

    1. [1]Mifflin MD, St Jeor ST, Hill LA, et al. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition, 51(2):241–247, 1990.
    2. [2]FAO/WHO/UNU. Human Energy Requirements — Report of a Joint FAO/WHO/UNU Expert Consultation. Food and Nutrition Technical Report Series 1. Rome: FAO, 2004.
    3. [3]Harris JA, Benedict FG. A Biometric Study of Human Basal Metabolism. Proceedings of the National Academy of Sciences, 4(12):370–373, 1918.

    ⚠ Legal Disclaimer

    FitBalanceCalc provides calculation tools based on international public health guidelines. This data is strictly informational and educational in nature and does not replace medical diagnosis, medical guidance, or the supervision of nutritionists and physical education professionals.