How Many Calories Do I Need?

Calorie Intake Calculator for Your Weight Loss Goals

How many calories do I need per day to lose weight, build muscle, or maintain a healthy body? It depends on your age, weight, gender, and activity level. This page includes a powerful, easy-to-use calorie intake calculator that gives you a personalized answer in seconds.

Whether you’re starting a fat loss journey, switching to a keto diet, or simply want to know your maintenance calories, this tool will help you stay on track — without guesswork.

🧮 Calorie Calculator

How This Calorie Calculator Works

This calculator estimates your Total Daily Energy Expenditure (TDEE) — the number of calories you burn each day through basic body functions and physical activity.

We use the Mifflin-St Jeor formula, which is one of the most accurate equations for calculating daily calorie needs. Based on your inputs, you’ll see 3 numbers:

• Maintenance calories – to keep your current weight
• Fat loss calories – for slow, sustainable weight loss
• Accelerated fat loss – for more aggressive results (short-term use)

Learn about Mitolyn – Click Here!
The supplement that speeds up your calorie-burning by increasing mitochondria in all your cells**

Sample Goals and Calorie Ranges

Depending on your lifestyle and diet type, your calorie needs can vary:

• Weight Training: You may need slightly more calories to support recovery. Use our calorie calculator for weight training to stay anabolic while losing fat.
• Keto Diet: On keto? Our calorie calculator for keto estimates how much energy you’ll need to stay in ketosis and shed fat.
• Cardio Lovers: Try our calorie calculator for elliptical workouts or swimming to fine-tune calorie burn and intake balance.

FAQ – How Many Calories Do I Need?

Q: How many calories do I need to lose weight?

A: Most people need to eat 10–25% fewer calories than their maintenance level. This tool calculates both mild and aggressive weight loss targets.

Q: How accurate is this calculator?

A: It’s based on proven formulas used by nutritionists. Real-world factors like sleep, hormones, and stress can still influence results — but it’s a great starting point.

Q: Is this for women and men?

A: Yes. The calorie intake calculator for women and men adjusts for your gender and body size.

Q: What if I’m over 50?

A: Age is factored in! Our calculator is accurate for users aged 18 to 80. It works well even if your metabolism has slowed down.

Learn about Mitolyn – Click Here!
The supplement that speeds up your calorie-burning by increasing mitochondria in all your cells**

Want Faster Results?

Cutting calories is a great first step — but many people also struggle with hunger, cravings, and low energy. That’s where Mitolyn can help. This all-natural supplement is designed to support metabolism, curb appetite, and increase fat-burning efficiency.

Most people focus only on eating less — but the real secret is making your body burn more. Mitolyn is designed to activate your metabolism at the cellular level using natural compounds like Rhodiola Rosea and Salidroside, which have been shown to increase fat oxidation and improve mitochondrial efficiency — the energy engines inside your cells. When your mitochondria work better, your body doesn’t just use calories… it burns through them faster, even at rest. That’s why many users report more energy, better focus, and faster fat loss — even without extreme dieting.

How Your Daily Calorie Needs Are Calculated

If you’ve ever wondered “how many calories should I eat per day?”, the answer is based on a combination of science and personal factors like your age, weight, height, gender, and activity level. The calculator above uses one of the most trusted methods in nutrition: the Mifflin-St Jeor equation. It’s widely used by dietitians and health professionals because it gives a highly accurate estimate of your Basal Metabolic Rate (BMR) — the number of calories your body needs to function at rest.

From there, the calculator multiplies your BMR by an activity factor based on how much you move during the day. This gives you your TDEE (Total Daily Energy Expenditure) — or, simply put, the number of calories you burn in a typical day.

Why This Matters

Knowing your daily calorie needs is the key to managing your weight. Here’s how it works:

• Eat at your TDEE? You’ll maintain your current weight.
• Eat less than your TDEE? You’ll burn stored body fat (calorie deficit).
• Eat more than your TDEE? You’ll likely gain weight (calorie surplus).

Our calorie intake calculator gives you three helpful numbers:

• Maintenance calories (TDEE)
• Fat loss calories (20% reduction)
• Aggressive fat loss (35% reduction — for short-term plans)

These numbers aren’t random. They’re designed to help you lose weight in a sustainable way, while still giving your body the fuel it needs.

To your health, The MitolynSecret Crew

Learn about Mitolyn – Click Here!
The supplement that speeds up your calorie-burning by increasing mitochondria in all your cells**