How do I calculate my daily calorie needs?

Your daily calorie needs are calculated using your Basal Metabolic Rate (BMR) multiplied by your activity level. BMR represents the calories your body burns at rest, and the activity multiplier accounts for your daily physical activity.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain basic functions. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor to account for your daily physical activity and exercise.

Free Online Calorie Calculator

Calculate your daily calorie needs with accurate BMR and TDEE calculations. Perfect for weight loss, maintenance, and muscle gain goals. Get personalized recommendations based on your age, gender, height, weight, and activity level.

Age (years): Enter your age between 1-120 years

Gender: Gender affects metabolic rate calculations

Height (cm): Enter your height in centimeters

Weight (kg): Enter your weight in kilograms

Activity Level: Choose the option that best describes your daily activity level

Goal: Select your primary fitness goal

Your Daily Calorie Needs

0 calories/day

Detailed Breakdown

BMR (Basal Metabolic Rate): 0 calories

TDEE (Total Daily Energy Expenditure): 0 calories

For Weight Loss (-500 cal/day): 0 calories

For Weight Gain (+500 cal/day): 0 calories

Share Your Results

How Calorie Calculation Works

Step 1: Calculate BMR (Basal Metabolic Rate)

BMR represents the number of calories your body burns at rest to maintain basic physiological functions like breathing, circulation, and cellular production. We use the Mifflin-St Jeor equation:

Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

Step 2: Calculate TDEE (Total Daily Energy Expenditure)

TDEE is your BMR multiplied by an activity factor that accounts for your daily physical activity:

Sedentary: BMR × 1.2
Lightly Active: BMR × 1.375
Moderately Active: BMR × 1.55
Very Active: BMR × 1.725
Super Active: BMR × 1.9

Step 3: Adjust for Goals

Based on your goal, we adjust your TDEE:

Weight Loss: TDEE - 500 calories (approximately 1 lb/week loss)
Maintain Weight: TDEE (no adjustment)
Weight Gain: TDEE + 500 calories (approximately 1 lb/week gain)

About This Calorie Calculator

Our free online calorie calculator uses scientifically proven formulas to estimate your daily caloric needs. The calculator employs the Mifflin-St Jeor equation, which is considered one of the most accurate methods for calculating BMR (Basal Metabolic Rate).

This tool is designed for healthy adults aged 18-65 and provides estimates based on average metabolic rates. Individual results may vary due to factors like muscle mass, genetics, hormonal differences, and metabolic efficiency.

The calculator takes into account your age, gender, height, weight, activity level, and fitness goals to provide personalized calorie recommendations for weight loss, maintenance, or weight gain.

How to Use the Calorie Calculator

Enter Your Age: Input your current age in years (1-120)
Select Gender: Choose Male or Female as this affects metabolic calculations
Input Height: Enter your height in centimeters
Input Weight: Enter your current weight in kilograms
Choose Activity Level: Select the option that best describes your daily activity:
- Sedentary: Desk job, no exercise
- Lightly Active: Light exercise 1-3 days/week
- Moderately Active: Moderate exercise 3-5 days/week
- Very Active: Hard exercise 6-7 days/week
- Super Active: Very hard exercise, physical job
Select Your Goal: Choose whether you want to lose weight, maintain, or gain weight
Click Calculate: Press the calculate button to get your results
Review Results: Check your BMR, TDEE, and goal-specific calorie recommendations

Formulas Used

Mifflin-St Jeor Equation (BMR)

This calculator uses the Mifflin-St Jeor equation, published in 1990, which is considered more accurate than the older Harris-Benedict equation:

For Men:

BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5

For Women:

BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

Activity Multipliers (TDEE)

To calculate Total Daily Energy Expenditure, BMR is multiplied by activity factors:

Sedentary (little/no exercise): BMR × 1.2
Lightly active (light exercise 1-3 days/week): BMR × 1.375
Moderately active (moderate exercise 3-5 days/week): BMR × 1.55
Very active (hard exercise 6-7 days/week): BMR × 1.725
Super active (very hard exercise, physical job): BMR × 1.9

Use Cases & Applications

Weight Management

Plan caloric deficit for weight loss
Maintain current weight
Create caloric surplus for weight gain
Track progress toward fitness goals

Fitness & Sports

Fuel training and recovery
Optimize performance nutrition
Support muscle building goals
Plan competition preparation

Health & Wellness

Manage diabetes and metabolic conditions
Support healthy aging
Prevent nutritional deficiencies
Improve energy levels

Professional Use

Nutritionist client assessments
Personal trainer program design
Healthcare provider consultations
Research and education

Calculation Examples

Example 1: 30-year-old Male Office Worker

Age: 30 years
Gender: Male
Height: 175 cm
Weight: 75 kg
Activity: Sedentary (1.2)

BMR: (10 × 75) + (6.25 × 175) - (5 × 30) + 5 = 1,693 calories

TDEE: 1,693 × 1.2 = 2,032 calories/day

For weight loss: 2,032 - 500 = 1,532 calories/day

Example 2: 25-year-old Female Athlete

Age: 25 years
Gender: Female
Height: 165 cm
Weight: 60 kg
Activity: Very Active (1.725)

BMR: (10 × 60) + (6.25 × 165) - (5 × 25) - 161 = 1,346 calories

TDEE: 1,346 × 1.725 = 2,322 calories/day

For muscle gain: 2,322 + 500 = 2,822 calories/day

Frequently Asked Questions

How accurate is this calorie calculator?

Our calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate methods for estimating BMR. However, individual metabolic rates can vary by ±10-15% due to genetics, body composition, and other factors.

What's the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest. TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned through daily activities and exercise.

Should I eat exactly the recommended calories?

The calculator provides estimates. Start with the recommended calories and adjust based on your results over 2-4 weeks. Monitor your weight, energy levels, and how you feel.

How often should I recalculate my calorie needs?

Recalculate when your weight changes significantly (±5-10 lbs), your activity level changes, or every 4-6 weeks during active weight management.

Is this calculator suitable for athletes?

While the calculator works for athletes, very active individuals may need higher calorie intakes than estimated. Consider consulting a sports nutritionist for personalized recommendations.

Can I use this calculator if I have health conditions?

This calculator is designed for healthy adults. If you have medical conditions like diabetes, thyroid disorders, or eating disorders, consult your healthcare provider before making dietary changes.