Calorie calculator
Calculate your Total Daily Energy Expenditure (TDEE) and daily calorie requirements based on age, gender, activity level, and goals. Whether you want to maintain, lose, or gain weight, this calculator provides science-based caloric targets. It ensures privacy by running entirely in your browser.
✨ Pro Tips for Best Results
- Activity Level: Be honest! Most people overestimate their activity. If you have a desk job, start with "Sedentary" even if you walk occasionally.
- Protein Intake: When cutting calories, keep protein high (1.6g - 2.2g per kg of body weight) to prevent muscle loss.
- Weekly Average: Don't obsess over daily numbers. Focus on your weekly average calorie intake for sustainable results.
BMR vs. TDEE: Understanding the difference
Your BMR (Basal Metabolic Rate) is the number of calories your body needs to function at rest (breathing, circulating blood, cell production). Your TDEE (Total Daily Energy Expenditure) is your BMR plus the calories burned through physical movement and digestion.
To lose weight, you must eat fewer calories than your TDEE, but usually not fewer than your BMR. Eating below your BMR for long periods can lead to metabolic adaptation and extreme fatigue.
How daily calorie needs are calculated
This calculator uses the Mifflin-St Jeor equation — the most validated formula for estimating Basal Metabolic Rate (BMR), the calories your body burns at complete rest. The equations are:
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
BMR is then multiplied by an activity factor to estimate Total Daily Energy Expenditure (TDEE): Sedentary ×1.2, Lightly active ×1.375, Moderately active ×1.55, Very active ×1.725, Extremely active ×1.9. For weight loss, subtract 500 kcal/day from TDEE for approximately 0.5 kg/week of fat loss. For weight gain, add 300–500 kcal. These are estimates — individual metabolism varies, and tracking actual weight change over 2–3 weeks gives the most accurate personal baseline.