Daily Calorie & TDEE Calculator
Calculate your maintenance calories based on your BMR and activity level.
Understanding Your Daily Calorie Needs
Your total daily energy expenditure (TDEE) is the number of calories you burn per day. This number is determined by four primary factors: your Basal Metabolic Rate (BMR), the thermic effect of food, your daily activity levels, and exercise.
What is Basal Metabolic Rate (BMR)?
BMR is the amount of energy your body requires to function while at rest. Even if you stayed in bed all day, your body would still need these calories to support vital organ functions like breathing, circulation, and cell production. This calculator uses the Mifflin-St Jeor equation, which is widely considered the most accurate formula for estimating BMR.
How Activity Level Affects Your Results
While BMR covers basic survival, your activity level determines how many additional calories you burn. For example:
- Sedentary: Primarily desk work with very little intentional exercise.
- Moderately Active: Someone who hits the gym 3-5 times a week or has a job that keeps them on their feet.
- Extra Active: Professional athletes or construction workers performing heavy labor daily.
Example Calculation
If a 30-year-old male weighs 80kg and is 180cm tall, his BMR is approximately 1,790 calories. If he is "Moderately Active" (multiplier of 1.55), his TDEE would be 2,775 calories. To lose weight safely, he might aim for 2,275 calories per day (a 500-calorie deficit).
Achieving Your Fitness Goals
To lose fat, you generally need to consume fewer calories than your TDEE (Maintenance). To gain muscle mass, a slight surplus is usually required alongside resistance training. Always consult with a healthcare professional or registered dietitian before making significant changes to your diet or exercise routine.