TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day, including exercise and daily activity. It's your maintenance calorie level: eating at TDEE keeps your weight stable.

BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain basic functions at complete rest — breathing, circulation, cell production. It's the floor of your calorie needs, before activity is factored in.

Calorie Calculator — Daily Calorie Needs & TDEE

Calorie Calculator

Sex

Male Female

Age

yrs

Weight

Height

Activity Level

Goal

Results

🔥

Enter your details above to calculate your daily calorie needs.

How Your Daily Calorie Needs Are Calculated

This calculator uses the Mifflin-St Jeor equation — the most accurate widely-used formula for estimating Basal Metabolic Rate (BMR). Your BMR is then multiplied by an activity factor to get your Total Daily Energy Expenditure (TDEE), and adjusted up or down based on your goal.

The Mifflin-St Jeor Equation

For men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5. For women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161. This formula was developed in 1990 and is widely considered more accurate than older formulas like Harris-Benedict for most people.

Understanding TDEE

TDEE is your maintenance calorie level — the number of calories needed to sustain your current weight with your current activity level. Eat below it and you lose weight. Eat above it and you gain. The activity multiplier (1.2 to 1.9) accounts for the calories burned through movement and exercise beyond basic body functions.

How Accurate Is This?

Calorie calculators provide estimates, not precise measurements. Individual metabolism varies due to genetics, hormones, gut microbiome, and other factors. Use the result as a starting point, track your actual weight over 2–3 weeks, and adjust your intake based on real results.

Frequently Asked Questions

Daily calorie needs vary based on age, sex, height, weight, and activity level. The average adult needs roughly 1,600–3,000 calories per day. Use this calculator to find your personalised estimate.

TDEE stands for Total Daily Energy Expenditure — the total calories your body burns in a day including activity. Eating at your TDEE maintains your current weight.

A calorie deficit means consuming fewer calories than your TDEE. A deficit of approximately 500 calories per day typically results in about 1 pound (0.45 kg) of fat loss per week, though this varies by individual.

BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain basic functions at complete rest. It's the floor of your calorie needs, before any activity is factored in.

Also Try

BMI Calculator → Unit Converter → Age Calculator → Percentage Calculator →