Calorie Calculator – Your Daily Calorie Needs
Enter your details to calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).
How to Use
- 1
Select your gender and enter age, weight (kg), and height (cm)
- 2
Choose your activity level from the list
- 3
Your BMR and daily calorie needs (TDEE) are calculated instantly
Frequently Asked Questions
What is BMR?
Basal Metabolic Rate — the calories your body burns at rest to maintain basic functions.
What is TDEE?
Total Daily Energy Expenditure — your BMR multiplied by your activity level factor.
Which formula is used?
The Mifflin-St Jeor equation — the most accurate formula for most people.
Should I eat exactly my TDEE?
Eat at TDEE to maintain weight, less to lose, more to gain. Consult a professional for personal advice.
How this is calculated
BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + s s = +5 for men, −161 for women
Where
- BMR is the basal metabolic rate, the energy used at complete rest
What this assumes
- This is the Mifflin-St Jeor equation, chosen because it estimates resting energy more accurately for most adults than the older Harris-Benedict formula.
- Daily need is BMR multiplied by an activity factor. The factor is an estimate, so treat the result as a starting point and adjust from real-world results.
Source: Mifflin MD, St Jeor ST et al. (1990), American Journal of Clinical Nutrition
This is an estimate, not dietary advice.
Estimate your daily calorie needs
A calorie calculator estimates how many calories your body needs each day based on your age, sex, height, weight and activity level. It uses established formulas to work out your maintenance calories, plus targets for losing or gaining weight.
It gives you a realistic starting figure rather than a one-size-fits-all number.
Good to know
- A starting estimate, not medical advice — adjust based on real results.
- Useful for planning meals, cutting or bulking.
- Pair it with your goals over weeks, not days.
- Check your BMI too, and confirm big changes with a professional.
Your body data stays with you
Your details are used only in your browser to calculate the result and are never stored or sent.