This daily calorie needs calculator estimates the calories you need each day to maintain your weight, from your BMR and activity level. Enter your details above.
Formula
Daily calories = BMR × activity factor
Example
BMR 1,780, light activity (1.375): about 2,448 kcal/day to maintain.
Adjust down for weight loss or up for gain, ideally in modest steps.
Important
This tool is for general educational purposes only and is not medical advice, diagnosis, or treatment. It does not replace evaluation by a qualified healthcare professional — consult one for any health decision. Last updated: August 2026.
Frequently Asked Questions
How many calories do I need per day?
Multiply your BMR by an activity factor. A moderately active adult often needs roughly 2,000 to 2,800 calories.
How do I calculate maintenance calories?
Estimate BMR, then multiply by an activity factor that matches your typical week.
Should I eat the same every day?
Averages over the week matter most; some variation day to day is normal and fine.