How do I calculate my calorie intake?

How do I calculate my calorie intake? This question comes up often when people want to understand how many calories they should eat each day based on their body and activity level.

To estimate daily calorie needs, start with your sex, age, height, weight, and usual activity level, which determine your basal metabolic rate and total daily energy expenditure. A calculator that uses standardized equations, like Mifflin–St Jeor, will combine these factors to estimate how many calories you burn per day. Once you know maintenance calories, create a modest deficit, typically 250–500 calories below maintenance, for gradual weight loss while preserving energy and muscle. Recalculate when weight changes significantly or activity level shifts, because your needs usually drop as you lose weight. Track intake for 1–2 weeks, compare to the estimate, and adjust by 100–200 calories if your actual weight trend is not moving in the direction and speed you expect.

For a quick, personalized estimate, use our daily calorie calculator to calculate maintenance calories based on your age, height, weight, and activity level.

Browse more questions in our Calorie Calculator FAQs.