Daily Calorie & TDEE Calculator
Estimate your Total Daily Energy Expenditure (TDEE) and daily calorie needs for weight loss, weight maintenance, or muscle gain.
What Is TDEE and Why Does It Matter?
TDEE (Total Daily Energy Expenditure) is the estimated number of calories your body uses in a 24-hour period. It includes the energy needed for basic bodily functions, daily movement, exercise, and digestion. Understanding your TDEE can help you plan your food intake around your weight goals.
How Does This Calorie Calculator Work?
This calculator uses the Mifflin–St Jeor equation to estimate your Basal Metabolic Rate (BMR). Your BMR is then multiplied by an activity factor to estimate your Total Daily Energy Expenditure (TDEE). These figures are estimates, not exact measurements of your individual energy needs.
Mifflin–St Jeor Formula
- BMR for men: (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) + 5
- BMR for women: (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) − 161
The calculator multiplies your estimated BMR by an activity factor to estimate your daily calorie expenditure.
How to Use Your Estimated Calorie Target
| Goal | General Approach |
|---|---|
| Weight Loss | Consume fewer calories than your estimated TDEE. |
| Weight Maintenance | Eat around your estimated TDEE. |
| Weight or Muscle Gain | Consider a suitable calorie surplus alongside appropriate nutrition and training. |
Your suitable calorie target depends on your health, activity, body composition, and goals. Avoid extreme calorie restriction and seek professional guidance if you are unsure how much to eat.
Limits of This Estimate
- It is an estimate: The Mifflin–St Jeor equation is a commonly used formula for estimating resting energy needs in adults. It is based on population data, so your actual needs can differ, sometimes by a few hundred calories per day.
- It does not directly account for muscle mass: Two people with the same height and weight can have different energy needs because body composition and other factors differ.
- It is intended for adults: This calculator is not designed for children or teenagers, or for people who are pregnant or breastfeeding.
- Health conditions and medicines can affect energy needs: If you have a medical condition or take medication that may affect your weight or metabolism, consult a qualified healthcare professional or registered dietitian.
Using Your Result in Real Life
A calorie estimate is only a starting point. Focus on a balanced diet, include suitable protein-rich foods, get consistent sleep, and choose physical activities you can maintain. Your needs can change over time, so consider your overall health, energy, and longer-term progress rather than relying on one number.
The World Health Organization recommends that adults aim for at least 150 minutes of moderate-intensity physical activity per week, or an equivalent amount of vigorous activity, as appropriate for their abilities and health.
Build movement into your routine with our 2-minute exercise bursts or try a no-equipment home workout . You can also explore our BMI calculator and water intake calculator .
Frequently Asked Questions
Que.1 What Is the Difference Between BMR and TDEE?Ans. BMR is the energy your body needs at rest to support essential functions. TDEE estimates your total daily energy use, including resting needs, movement, exercise, and digestion.
Que.2 How Accurate Is This Calorie Calculator?Ans. It provides a useful starting estimate for many adults, but it cannot measure your exact calorie needs. Individual differences mean the result may be off by a few hundred calories or more. If you use it to guide a weight-related goal, monitor your progress over several weeks and make gradual adjustments when appropriate.
Que.3 Why Did I Get a Different Result on Another Website?Ans. Calculators may use different equations, activity multipliers, rounding methods, or assumptions. Small differences between results are normal.
Que.4 Do I Need to Eat the Same Number of Calories Every Day?Ans. Not necessarily. Daily intake can vary. Your overall eating pattern, nutritional quality, health needs, and consistency over time are important.
Que.5 Should I Eat Back the Calories Burned During a Workout?Ans. Not automatically. Your selected activity level already estimates your general daily activity. Adding exercise calories separately may double-count activity, depending on how your needs were calculated.
Que.6 How Often Should I Recalculate My Calories?Ans. Recalculate when your weight changes noticeably, your usual activity level changes, or your circumstances change. You do not need to adjust your target every day because of minor fluctuations.
Disclaimer
This calculator provides a general estimate and is not medical or nutritional advice. If you have a medical condition, take medication, are pregnant or breastfeeding, or have a history of disordered eating, speak with a qualified healthcare professional before making significant changes to your diet or exercise routine.