Calorie Calculators

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Daily Calorie Calculator

Calculate your TDEE (Total Daily Energy Expenditure) and BMR

Male Female
Sedentary (Office job, little to 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) Extra Active (Very hard exercise or physical job)

Your Results

BMR (Basal Metabolic Rate) 0 kcal/day
TDEE (Maintenance Calories) 0 kcal/day

To Lose Weight: Aim for approx 0 kcal/day

To Gain Weight: Aim for approx 0 kcal/day

Understanding Your Daily Calorie Needs

Knowing how many calories your body requires is the fundamental step in any fitness or health journey. This calculator uses the Mifflin-St Jeor Equation, currently considered the most accurate formula for estimating basal metabolic rate (BMR) in healthy adults.

What is BMR vs. TDEE?

BMR (Basal Metabolic Rate): This is the number of calories your body burns at rest to keep your vital organs functioning. Even if you stayed in bed all day, you would still burn these calories.

TDEE (Total Daily Energy Expenditure): This is the total number of calories you burn per day based on your BMR and your physical activity levels. This represents your "maintenance calories"—the amount you need to eat to stay at your current weight.

How the Calculation Works

The math behind this tool uses the following variables:

  • Gender: Physiological differences affect metabolic speed.
  • Weight & Height: Larger bodies require more energy to function.
  • Age: Metabolism naturally slows down slightly as we age due to muscle mass changes.
  • Activity Level: Movement and exercise significantly increase calorie requirements.

Example Calculation

Let's look at a 30-year-old male, 180cm tall, weighing 85kg with a "Moderately Active" lifestyle:

  • BMR Calculation: (10 × 85) + (6.25 × 180) – (5 × 30) + 5 = 1,830 kcal
  • TDEE Calculation: 1,830 × 1.55 (Activity multiplier) = 2,837 kcal

Weight Management Strategies

Once you know your TDEE, you can adjust your intake based on your goals:

  • Fat Loss: Subtract 500 calories from your TDEE to lose roughly 0.5kg (1 lb) per week.
  • Maintenance: Eat your TDEE daily.
  • Muscle Gain: Add 250-500 calories to your TDEE while performing resistance training.
function calculateDailyCalories() { var gender = document.getElementById("gender").value; var age = parseFloat(document.getElementById("age").value); var weight = parseFloat(document.getElementById("weight").value); var height = parseFloat(document.getElementById("height").value); var activityMultiplier = parseFloat(document.getElementById("activity").value); var bmr = 0; var resultContainer = document.getElementById("result-container"); // Validation if (isNaN(age) || isNaN(weight) || isNaN(height) || age <= 0 || weight <= 0 || height 1200 ? weightLoss : 1200).toLocaleString(); document.getElementById("weight-gain-cal").innerText = Math.round(weightGain).toLocaleString(); resultContainer.style.display = "block"; resultContainer.scrollIntoView({ behavior: 'smooth', block: 'nearest' }); }

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