Total Daily Energy Needs
Your total daily energy is the number of calories your body uses in a day, at rest and in motion. It is the anchor point for any change you want to make, whether that is to lose, hold steady, or gain weight. This calculator will give you a sensible estimate, sized to your body and how you move.
Your sex at birth — used to estimate your needs
Height
Weight
Calories to maintain your weight
calories a day
- At-rest needs (BMR)
- Estimation method
- Eating too little tends to backfire — very low intakes are hard to keep up and make it easier to lose muscle along with fat.
- Protein and some strength work matter most when calories come down; they protect the muscle you already have.
- This is an estimate, not a rule. Real needs shift from day to day, so treat the number as a starting point to adjust from.
Disclaimer:
This tool gives a general estimate for education. It is not medical or nutrition advice, and using it does not create a physician–patient relationship with Dr. White or The Shift Clinic. Your real energy needs vary; if you live with a health condition that affects your metabolism, or you are not sure where to start, please speak with your own clinician before making changes.