Daily Calorie Calculator
Calculate your TDEE (Total Daily Energy Expenditure) based on your specific goals.
How to Use This Calorie Calculator
This calorie calculator uses the Mifflin-St Jeor Equation, widely considered the most accurate formula for determining your daily energy needs. By entering your age, gender, weight, and height, we can estimate your Basal Metabolic Rate (BMR)—the calories your body burns at complete rest.
Understanding Your Results
BMR: This is the energy required to keep your heart beating, lungs breathing, and brain functioning. You should rarely eat below this number without medical supervision.
TDEE (Maintenance): This is your Total Daily Energy Expenditure. If you eat this amount of calories daily, your weight should remain stable. It accounts for your BMR plus the physical activity level you selected.
Setting Your Fitness Goals
- Weight Loss: To lose roughly 0.5kg (1lb) per week, you typically need a deficit of 500 calories per day from your TDEE.
- Weight Maintenance: Continue consuming your TDEE while ensuring a balance of protein, fats, and carbohydrates.
- Muscle Gain: A surplus of 250-500 calories, combined with resistance training, helps facilitate muscle hypertrophy without excessive fat gain.
Realistic Example
Consider a 30-year-old male weighing 80kg at 180cm tall with a "Moderately Active" lifestyle. His BMR would be approximately 1,795 calories. After applying the activity multiplier (1.55), his TDEE would be roughly 2,782 calories. To lose weight sustainably, he would target around 2,282 calories per day.