Daily Calorie Needs Calculator
Use this calculator to estimate your daily calorie needs based on your age, gender, weight, height, and activity level. Understanding your Total Daily Energy Expenditure (TDEE) is crucial whether you're looking to maintain, lose, or gain weight.
Understanding Your Calorie Needs
Calories are units of energy that your body uses to perform all its functions, from breathing and thinking to exercising and digesting food. The number of calories you need daily depends on several factors, including your Basal Metabolic Rate (BMR) and your activity level, which together determine your Total Daily Energy Expenditure (TDEE).
Basal Metabolic Rate (BMR)
Your BMR is the minimum number of calories your body needs to function at rest. It's the energy required for vital functions like circulation, respiration, cell production, and nutrient processing. Our calculator uses the Mifflin-St Jeor equation, which is widely considered one of the most accurate BMR formulas:
- 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
As you can see, age, gender, weight, and height all play a significant role in determining your BMR.
Total Daily Energy Expenditure (TDEE)
While BMR accounts for calories burned at rest, TDEE includes the calories you burn through physical activity. To calculate TDEE, your BMR is multiplied by an activity factor:
- Sedentary: BMR × 1.2 (little or no exercise)
- Lightly Active: BMR × 1.375 (light exercise/sports 1-3 days/week)
- Moderately Active: BMR × 1.55 (moderate exercise/sports 3-5 days/week)
- Very Active: BMR × 1.725 (hard exercise/sports 6-7 days a week)
- Extra Active: BMR × 1.9 (very hard exercise/physical job/training twice a day)
This TDEE value represents the approximate number of calories you need to consume daily to maintain your current weight.
Adjusting for Weight Goals
Once your TDEE is established, you can adjust your calorie intake based on your weight goals:
- Maintain Weight: Consume calories equal to your TDEE.
- Lose Weight: A common recommendation is to create a deficit of 500 calories per day to lose approximately 0.5 kg (1 pound) per week. This means consuming TDEE – 500 calories.
- Gain Weight: To gain weight, a surplus of 500 calories per day is often recommended to gain approximately 0.5 kg (1 pound) per week. This means consuming TDEE + 500 calories.
It's important to note that these are general guidelines. Individual results may vary, and factors like metabolism, body composition, and specific health conditions can influence actual calorie needs. Always consult with a healthcare professional or a registered dietitian for personalized advice.
Example Calculation
Let's consider a 30-year-old male, weighing 70 kg, standing 175 cm tall, with a moderately active lifestyle, aiming to maintain his weight.
- BMR Calculation: (10 × 70) + (6.25 × 175) – (5 × 30) + 5 = 700 + 1093.75 – 150 + 5 = 1648.75 calories.
- TDEE Calculation: BMR × Activity Factor (1.55 for moderately active) = 1648.75 × 1.55 = 2555.56 calories.
- Goal Adjustment: For maintaining weight, the TDEE is the target.
So, this individual would need approximately 2556 calories per day to maintain his current weight.