Calorie and Nutrition Calculator
Your Estimated Daily Calorie Needs
Basal Metabolic Rate (BMR): — kcal
Total Daily Energy Expenditure (TDEE): — kcal
Understanding Calorie and Nutrition Calculation
Calculating your daily calorie and general nutritional needs is a fundamental step towards managing your weight, improving your health, and optimizing your physical performance. This calculator uses widely accepted formulas to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).
Basal Metabolic Rate (BMR)
Your Basal Metabolic Rate (BMR) represents the minimum number of calories your body needs to perform basic life-sustaining functions while at rest. This includes breathing, circulation, cell production, and hormone regulation. BMR accounts for the largest portion of your daily calorie expenditure.
This calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate 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
Total Daily Energy Expenditure (TDEE)
Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including your BMR and the calories burned through physical activity and digestion (Thermic Effect of Food – TEF). To calculate TDEE, your BMR is multiplied by an activity factor.
The activity factors used are:
- Sedentary: BMR × 1.2
- Lightly Active: BMR × 1.375
- Moderately Active: BMR × 1.55
- Very Active: BMR × 1.725
- Extra Active: BMR × 1.9
How to Use This Information:
- Weight Loss: To lose weight, you generally need to consume fewer calories than your TDEE (create a calorie deficit). A common recommendation is to reduce your intake by 500 calories per day for a loss of about 1 pound per week.
- Weight Gain: To gain weight, you need to consume more calories than your TDEE (create a calorie surplus). A surplus of 250-500 calories per day can lead to a gain of about 0.5-1 pound per week.
- Weight Maintenance: To maintain your current weight, aim to consume calories equal to your TDEE.
Important Note: These are estimates. Individual metabolism can vary. For personalized dietary advice, consult a registered dietitian or healthcare professional. This calculator focuses on calorie needs and does not calculate macronutrient breakdowns (protein, carbs, fats).