Calorie Calculator
Calculate your Total Daily Energy Expenditure (TDEE) to find out how many calories you need each day based on your age, gender, weight, height, and activity level.
Daily Calories (TDEE)
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BMR (Basal Metabolic Rate)
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Lose Weight (−500 cal/day)
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Gain Weight (+500 cal/day)
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How to Use the Calorie Calculator
- Choose your unit system: Select either Metric (kg, cm) or Imperial (lb, in).
- Enter your details: Fill in your age, gender, weight, and height.
- Select your activity level: Choose the option that best describes your weekly exercise habits.
- View your results: Your TDEE, BMR, and calorie targets for weight loss or gain appear instantly.
TDEE Formula
This calculator uses the Mifflin-St Jeor equation to estimate BMR, then multiplies by an activity factor:
- Men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5
- Women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161
- TDEE = BMR x Activity Multiplier
Activity Multipliers
| Activity Level | Multiplier |
|---|---|
| Sedentary (little or no exercise) | 1.2 |
| Lightly Active (1-3 days/week) | 1.375 |
| Moderately Active (3-5 days/week) | 1.55 |
| Very Active (6-7 days/week) | 1.725 |
| Extra Active (intense daily exercise) | 1.9 |
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your basal metabolic rate (BMR), physical activity, and the thermic effect of food. It represents the calories you need to maintain your current weight.
How many calories should I eat to lose weight?
A common approach is to eat 500 calories below your TDEE per day, which creates a weekly deficit of about 3,500 calories — roughly equivalent to one pound of fat loss per week. Avoid going below 1,200 calories (women) or 1,500 calories (men) without medical supervision.
How accurate is this calculator?
The Mifflin-St Jeor equation is considered the most accurate predictive equation for estimating BMR in healthy individuals. However, individual results may vary based on genetics, body composition, and other factors. Use this as a starting point and adjust based on your actual results.