Calculate your daily calorie needs, TDEE, and BMR. Get personalized recommendations for weight loss, maintenance, or muscle gain based on your goals.
Select your biological sex for accurate BMR calculation
Your current age
Your height
Your current body weight
How many days per week do you exercise?
Select your fitness objective
Daily Calorie Intake
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🔥 Basal Metabolic Rate (BMR)--
⚡ Total Daily Energy (TDEE)--
📊 Weekly Calorie Deficit--
📈 Expected Monthly Change--
🥗 Protein Intake (minimum)--
Your Calorie Breakdown
Carbs
-- kcal
-- g
Protein
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-- g
Fat
-- kcal
-- g
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How to Use the Daily Calorie Calculator
To get accurate results, enter your gender, age, height, weight, and activity level. The calculator uses the Mifflin-St Jeor equation to calculate your BMR (Basal Metabolic Rate), then multiplies it by your activity factor to determine your TDEE (Total Daily Energy Expenditure). Based on your fitness goal, it calculates your recommended daily calorie intake.
What is BMR (Basal Metabolic Rate)?
BMR is the number of calories your body burns at complete rest to maintain basic functions like breathing, circulation, cell production, and nutrient processing. It represents 60-75% of your total daily calorie expenditure. Factors affecting BMR include age, sex, height, weight, and muscle mass.
What is TDEE (Total Daily Energy Expenditure)?
TDEE is your BMR multiplied by your activity factor. It represents the total calories your body burns in a day, including all physical activities. For example, if your BMR is 1500 calories and you're moderately active (1.55), your TDEE is approximately 2325 calories.
How to Use TDEE for Weight Loss, Maintenance, or Muscle Gain
Weight Loss: Eat 300-500 calories below your TDEE for sustainable weight loss of 0.5-1 lb (0.2-0.5 kg) per week. Maintenance: Eat at your TDEE to maintain your current weight. Muscle Gain: Eat 300-500 calories above your TDEE combined with strength training to support muscle growth while minimizing excess fat gain.
Macronutrient Distribution
A balanced approach is 40% carbs, 30% protein, 30% fat of your daily calories. However, macronutrient ratios can vary based on your goals. For weight loss and muscle gain, increase protein to at least 0.8-1g per pound of body weight. Adjust carbs and fats based on your preferences and how you feel.
Frequently Asked Questions
TDEE (Total Daily Energy Expenditure) is the total calories your body burns daily, including your basal metabolic rate (BMR) plus calories burned through physical activity. It's the foundation for determining how much you should eat to reach your fitness goals.
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest. It includes energy for breathing, blood circulation, cell production, and maintaining body temperature. BMR typically accounts for 60-75% of your total daily energy expenditure.
TDEE is calculated using the formula: BMR × Activity Factor. Your activity factor depends on exercise frequency. Sedentary = 1.2, Lightly Active = 1.375, Moderately Active = 1.55, Very Active = 1.725, Extremely Active = 1.9.
To lose weight safely, eat 300-500 calories below your TDEE. This creates a deficit that results in approximately 0.5-1 lb (0.2-0.5 kg) weight loss per week. Never go below 1200 calories (women) or 1500 calories (men) without professional guidance.
To gain muscle, eat 300-500 calories above your TDEE while doing strength training 3-5 times per week. Ensure adequate protein intake (0.8-1g per pound of body weight) to support muscle protein synthesis and minimize excess fat gain.