Calorie Calculator: Work Out Your Daily Calorie Needs
In short: Daily calorie needs are made up of basal metabolic rate and activity. An adult woman usually needs around 1,800 to 2,400 kcal depending on height, age and daily life, a man around 2,200 to 3,000 kcal. With the calculator you get a personal guide value for maintaining weight, losing weight moderately and gaining weight. As of: October 2026.
How are calorie needs calculated?
The calculator first estimates your basal metabolic rate (BMR), i.e. the energy your body uses at complete rest. For this it uses the Mifflin and St Jeor formula. The value is then multiplied by an activity factor (PAL) and gives your total energy expenditure.
Which activity factor suits me?
| Daily life | PAL factor |
|---|---|
| Almost only sitting or lying down | 1.2 |
| Mostly sitting, little movement | 1.4 |
| Walking or standing, some exercise | 1.6 |
| Physically active, regular exercise | 1.8 |
| Very active, physical work | 2.0 |
How many calories should I eat to lose weight?
For moderate weight loss that is easy to stick to, around 300 to 500 kcal less than your total energy expenditure is usually recommended, but not less than your BMR. That often corresponds to 0.5 kg of weight loss per week. An example weekly plan is in the article Meal plan for weight loss, with more background in How many calories do you need per day to lose weight healthily? and in the basic rules for losing weight. You can check your BMI with the BMI calculator.
What is the difference between BMR and total energy expenditure?
The BMR covers breathing, heartbeat, body temperature and other basic functions. Total energy expenditure adds daily life, work and exercise. Anyone who wants to take a break with a Juice Cleanse should slowly increase their intake again afterwards; you can read more in our build-up day tips in the article What to eat after a juice cleanse?.
Frequently asked questions
How many calories does a woman need per day?
That depends on height, age and activity. For an average adult woman the values are usually around 1,800 to 2,400 kcal. The calculator gives you a personal guide value.
How many calories does a man need per day?
For adult men the values are usually around 2,200 to 3,000 kcal, depending on height, weight and activity.
How accurate is the calorie calculator?
It gives an estimate with a typical deviation of around 10 to 15 percent. Watch your weight over two to three weeks and adjust the amount if needed.
What is the most I can cut to lose weight?
As a rule of thumb, 300 to 500 kcal per day below your total energy expenditure applies. A very large deficit is hard to stick to and can lead to cravings and muscle loss.
Do drinks count towards calorie needs?
Yes. Juices, soft drinks, alcohol and milk drinks provide calories; water and unsweetened tea do not.
Note: This calculator provides guide values for healthy adults and does not replace medical advice. If you have pre-existing conditions, are pregnant or have an eating disorder, please talk to your doctor.
