Daily Calorie Needs Calculator
Calculate your TDEE (Total Daily Energy Expenditure) based on your unique body metrics.
Your Results
Understanding Your Calorie Calculator Results
Managing your weight effectively requires understanding the relationship between energy intake and energy expenditure. This calorie calculator uses the Mifflin-St Jeor Equation, widely considered the most accurate standard for calculating Basal Metabolic Rate (BMR).
What is BMR and TDEE?
BMR (Basal Metabolic Rate): This is the number of calories your body burns just to stay alive—pumping blood, breathing, and maintaining organ function while at complete rest.
TDEE (Total Daily Energy Expenditure): This is your maintenance level. It is your BMR multiplied by an activity factor. If you consume this exact amount of calories, your weight will remain stable.
Realistic Example: Male, 32 Years Old
Let's look at a practical scenario for a user with the following metrics:
- Gender: Male
- Age: 32 years
- Weight: 85 kg
- Height: 182 cm
- Activity: Moderately Active (1.55 factor)
First, we calculate BMR: (10 × 85) + (6.25 × 182) – (5 × 32) + 5 = 1,832.5 calories.
Then, TDEE: 1,832.5 × 1.55 = 2,840 calories per day to maintain weight.
Goal Setting and Adjustments
To lose weight safely, health experts generally recommend a deficit of 500 calories per day, which typically results in 0.5kg (1lb) of fat loss per week. Conversely, to gain muscle mass, a surplus of 250 to 500 calories is often recommended alongside resistance training.
Always remember that these numbers are estimates. Factors like muscle mass percentage, hormonal health, and metabolic adaptation can influence your actual needs. Use these results as a starting point and adjust based on your progress over 2-4 weeks.