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Daily calorie intake calculator
Estimate maintenance calories from your age, size, and activity — then see targets for losing or gaining weight.
Written by Robert Winter · Published August 17, 2026 · Last reviewed August 23, 2026
Editorial standardsHow many calories do I need?
Daily calorie need is the energy that keeps your weight stable — often called TDEE (total daily energy expenditure). Eat more than that over time and you gain; eat less and you lose. The right number depends on sex, age, height, weight, and how much you move, which is why a personal calculator beats a one-size chart.
How this calorie calculator works
We estimate resting energy with the Mifflin–St Jeor equation (Am J Clin Nutr, 1990), then multiply by an activity factor. Men: 10 × kg + 6.25 × cm − 5 × age + 5. Women: the same base − 161. Light sitting work uses 1.2×, standing work about 1.55×, walking jobs about 1.725×, and heavy physical work about 1.9×. That product is an estimated maintenance intake (TDEE), not a measured metabolic rate.
Calories for fat loss or gain
A deficit of about 400–500 kcal per day is a common starting point. The CDC describes a pace of about 0.5–1 kg (1–2 lb) per week for many adults. We show ~500 below maintenance to lose and ~400 above to gain, and we never suggest going under 1,200 kcal (women) or 1,500 kcal (men) without clinical supervision. Steeper cuts raise the chance of hunger, muscle loss, and rebound — they are not a medical recommendation from Pureo.
Why activity matters
BMR is only the energy you would burn at rest. Jobs and training can add hundreds of calories. If you lift or run on top of an active job, you may need more than the occupation factor; if you selected “very active” but spend evenings on the sofa, start closer to moderately active and adjust after two weeks of honest tracking.
What to do with the number
Pick the target that matches your goal, then log real food for a couple of weeks. If weight does not move, change intake by 100–200 kcal rather than overhauling the plan. Protein, fibre, sleep, and cutting ultra-processed snacks usually make a target easier to hit than willpower alone. Pureo can scan meals and keep calories, sugar, and UPF in view.
What is the difference between BMR and TDEE?+
BMR is the energy your organs and resting muscle use. TDEE is BMR plus daily movement. Weight change follows TDEE, not BMR.
How many calories should I eat to lose weight?+
A starting point is about 400–500 kcal below maintenance, as long as you stay above the safety floor. Track for two weeks and nudge up or down based on the trend, not a single weigh-in.
Why is my number different from another calculator?+
Formulas differ (Harris–Benedict vs Mifflin–St Jeor), and activity labels are fuzzy. Treat any calculator as a first guess. Your logged intake and weekly weight average are the real answer.
Primary sources
Health facts on this page are tied to these public-health and peer-reviewed sources. Product notes about Pureo are our own.
- A new predictive equation for resting energy expenditure in healthy individuals — The American Journal of Clinical Nutrition (1990)
- Human energy requirements — FAO / WHO / UNU
- Steps for losing weight — Centers for Disease Control and Prevention
- Understanding calories — National Health Service (UK)
How Pureo tests this
Resting calories use the peer-reviewed Mifflin–St Jeor equation (1990). Activity multipliers are standard occupation factors. Lose/gain targets are starting estimates, with floors of 1,200 kcal (women) and 1,500 kcal (men). We re-check the code against those sources when we edit this calculator.
Read our editorial standardsNot medical advice. This page is general information. It is not a diagnosis, treatment plan, or personal medical advice. Talk to a qualified clinician before changing how you eat, especially if you are pregnant, have an eating disorder, or have a medical condition that affects weight.
Put the numbers into practice
Pureo helps you scan meals, track calories, and quit sugar and ultra-processed food.
