What is BMR (Basal Metabolic Rate)?

BMR is the number of calories your body needs to perform basic, life-sustaining functions at rest, such as breathing, circulation, and cell production. Our calculator uses the Mifflin-St Jeor formula to estimate your BMR.

What is TDEE (Total Daily Energy Expenditure)?

TDEE is the total number of calories you burn in a day. It includes your BMR plus the calories burned during physical activity and food digestion. Your TDEE is often referred to as your 'maintenance calories'.

How accurate is this calculator?

This calculator provides a scientifically-based estimate and is a great starting point. However, individual metabolisms can vary. For the best results, use this number as a baseline, track your weight for a few weeks, and adjust your intake as needed. Always consult a healthcare professional or registered dietitian for personalized advice.

Daily Calorie Calculator

For Informational Purposes: This calculator provides an estimate of your daily calorie needs. These results are not medical advice. For personalized diet plans, consult a registered dietitian or healthcare professional.

Age (15-80)

Gender

Weight (kg)

Height (cm)

Weekly Activity Level

Your Goal

Your Calorie Estimates

Based on your inputs, here are your estimated daily calorie needs. Use these as a starting point and adjust based on your progress.

Basal Metabolic Rate (BMR)	calories/day
To Maintain Your Weight (TDEE)	calories/day
For Your Goal ()	calories/day

Understanding Your Calorie Needs

Basal Metabolic Rate (BMR) is the number of calories your body needs at rest to perform essential functions like breathing and circulation. It's your body's baseline energy use.

Total Daily Energy Expenditure (TDEE) builds on your BMR. It accounts for your BMR plus the energy you burn through physical activity. This is the number of calories you need to eat daily to maintain your current weight.

To lose weight, you need to consume fewer calories than your TDEE (a calorie deficit). To gain weight, you need to consume more calories than your TDEE (a calorie surplus). A deficit or surplus of 500 calories per day typically leads to a loss or gain of about 0.5 kg (1 lb) per week.

Explore More Health & Fitness Tools

BMI Calculator: Check if your weight is in a healthy range for your height.
Ideal Weight Calculator: Find a healthy weight range based on various formulas.
Body Fat Calculator: Estimate your body composition beyond just weight.
Lean Body Mass Calculator: Track your muscle mass, a key driver of metabolism.
BMR Calculator: Isolate and calculate only your basal metabolic rate.
TDEE Calculator: A detailed look at your total daily energy expenditure.
Waist-to-Height Ratio Calculator: A simple indicator of health risks.
Heart Disease Risk Calculator: Estimate your 10-year cardiovascular risk.
GFR Calculator: Assess kidney function, a key aspect of overall health.
Running Pace Calculator: Support your active lifestyle with this handy tool.

Frequently Asked Questions (FAQ)

Which formula does this calculator use?

This calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for calculating Basal Metabolic Rate (BMR). It then multiplies the BMR by an activity factor to determine your Total Daily Energy Expenditure (TDEE).

Why do I need to enter my weight in kg and height in cm?

The Mifflin-St Jeor formula and other scientific metabolic equations are designed to work with metric units (kilograms for weight, centimeters for height). Using these units ensures the most accurate calculation.

Should I eat the same number of calories every day?

Not necessarily. Many people find success by aiming for a weekly average. You might eat slightly more on days you work out and slightly less on rest days. The key is consistency over time. Listen to your body and adjust as you track your progress.