Find out exactly how many calories your body needs — to lose weight, stay fit, or build muscle. Instant, free, no sign-up.
A daily calorie calculator estimates how many calories your body needs each day based on your age, sex, height, weight, and physical activity level. Knowing your calorie target is the single most important step in any fitness goal — whether you want to lose weight, maintain your current weight, or build muscle.
Our calculator uses the Mifflin-St Jeor equation, which research has shown to be the most accurate formula for estimating Basal Metabolic Rate (BMR) in most adults. It is the method recommended by the Academy of Nutrition and Dietetics.
For men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
For women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Your BMR is then multiplied by your activity factor (TDEE) to get your total daily calorie need.
There is no single answer — it depends on your individual body and goals. Here are the general guidelines:
| Goal | Daily Calories | Expected Result |
|---|---|---|
| Lose weight (slow) | TDEE − 250 kcal | ~0.25 kg lost per week |
| Lose weight (standard) | TDEE − 500 kcal | ~0.5 kg lost per week |
| Maintain weight | TDEE | Weight stays the same |
| Gain muscle (lean bulk) | TDEE + 300 kcal | Slow, lean muscle gain |
| Gain weight (bulk) | TDEE + 500 kcal | ~0.5 kg gained per week |
Calories come from three macronutrients. The ratio in which you eat them matters as much as the total calories:
Our calculator uses a balanced macro split of 30% protein / 40% carbs / 30% fat as a starting point. You can adjust this based on your specific goals.
Calorie needs vary by lifestyle. In Pakistan, activity patterns vary significantly between urban and rural populations:
Traditional Pakistani foods like biryani, daal, roti, and sabzi can all fit within a healthy calorie target — the key is understanding portion sizes and frequency.
It depends on your age, sex, weight, height, and activity level. The average adult needs 1,600–2,500 kcal/day. Women generally need less than men. Use the calculator above for your exact personalised number — it takes only 30 seconds.
TDEE (Total Daily Energy Expenditure) is the total calories your body burns in a day, including all activity. It is calculated by multiplying your BMR by an activity factor: Sedentary (×1.2), Lightly active (×1.375), Moderately active (×1.55), Very active (×1.725), Extra active (×1.9).
To lose 1 kg per week, you need a deficit of approximately 7,700 calories per week — or about 1,100 calories per day. Most nutrition experts consider this too aggressive. A safer target is 0.5 kg per week (500 kcal/day deficit), which is sustainable and preserves muscle mass.
Use the calculator above to find your TDEE, then subtract 500 kcal. For most Pakistani women, this is around 1,200–1,600 kcal/day. For men, around 1,600–2,000 kcal/day. Never go below 1,200 kcal/day for women or 1,500 for men without medical guidance.
Yes — research shows the Mifflin-St Jeor equation is the most accurate formula for estimating BMR in healthy, non-obese adults, with an average error of about 10%. It outperforms older formulas like Harris-Benedict. For very obese individuals, the Katch-McArdle formula (which uses lean body mass) may be more accurate.
Check your BMI, find your ideal weight, and more — all free on Fasturious.
BMI Calculator →