Calorie Calculator
Calculate your daily calorie needs (TDEE) based on your body measurements and activity level
How to Calculate Your Daily Calorie Needs
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body needs each day to maintain your current weight. It's calculated using your Basal Metabolic Rate (BMR) — the energy your body needs at rest — multiplied by an activity factor that accounts for how much you move throughout the day. Our calculator uses the Mifflin-St Jeor equation, currently considered the most accurate BMR formula for most people.
BMR vs TDEE
Your BMR is the number of calories your body burns at complete rest just to maintain basic functions like breathing, circulation, and cell repair. Your TDEE adds on top of that the calories burned through daily activities and exercise. To lose weight, eat below your TDEE. To gain weight, eat above it. To maintain, match your TDEE.
Weight Management Strategies
A deficit of approximately 3,500 calories equates to approximately 0.45 kg (1 lb) of fat loss. A daily deficit of 500 calories should result in about 0.45 kg/week of weight loss. However, never go below your BMR as this can cause muscle loss and metabolic slowdown. Combine calorie awareness with regular exercise and adequate protein intake (0.8–1g per pound of body weight) for optimal results.
Disclaimer
This calculator provides estimates based on mathematical formulas and average population data. Individual metabolic rates can vary. Consult a registered dietitian or healthcare professional for personalized nutrition advice.