How Many Calories Do You Need Each Day?

Understand your personal energy expenditure equation.

There is no one-size-fits-all number. Your daily needs depend on 5 physiological factors.

What Dictates Calorie Burn?

BMR is the energy your body expends just staying alive at complete rest.

• Basal Metabolism (BMR): 60–70% of burn
• Daily Non-Exercise Activity (NEAT): 15–20%
• Purposeful Exercise: 5–15%
• Thermic Effect of Food (TEF): 8–10%

Maintenance vs Deficit vs Surplus

Maintain Weight: Consume calories equal to your TDEE.

Lose Fat: Maintain a moderate 300–500 calorie deficit.

Build Muscle: Consume a small 200–300 calorie surplus with resistance training.

Calculate Your Exact Calorie Targets

Use our Mifflin-St Jeor validated Calorie Calculator to find your maintenance calories and customized weight loss goals.