Daily Calorie Calculator
Calculate your daily caloric expenditure (TDEE) based on basal metabolism and physical activity. Get personalized calories for weight loss, maintenance, or gain.
Basal Metabolic Rate (BMR)
0 kcal
Total Daily Energy Expenditure (TDEE)
0 kcal
Daily calorie goals
~1 lb/week
~1 lb/week
What is TDEE and BMR?
BMR (Basal Metabolic Rate) is the calories your body needs at complete rest for vital functions. TDEE (Total Daily Energy Expenditure) includes BMR plus calories from your daily physical activity. Knowing your TDEE is essential for weight management.
Mifflin-St Jeor Formula
We use the Mifflin-St Jeor equation (1990), validated by the Academy of Nutrition and Dietetics as the most accurate. For men: (10 × weight) + (6.25 × height) - (5 × age) + 5. For women: same calculation but subtracting 161 instead of adding 5.
Activity factors
TDEE is calculated by multiplying your BMR by a factor based on activity: Sedentary (×1.2), Light (×1.375), Moderate (×1.55), Active (×1.725), Very active (×1.9). Be honest when selecting your level for accurate results.
Caloric deficit and surplus
For healthy weight loss, reduce 500 kcal from your TDEE (≈1 lb/week). To gain weight, add 500 kcal. A deficit greater than 1000 kcal is not recommended without professional supervision, as it can affect your metabolism and health.
Calculation assumptions
This calculator uses the Mifflin-St Jeor equation (1990), considered the most accurate for BMR estimation. Results are estimates and may vary based on individual factors such as body composition, genetics, and medical conditions.
This calculator is for informational purposes only and does not replace professional medical advice. Always consult a healthcare professional for diagnosis or treatment.
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