Daily Calorie & TDEE Calculator
Calculate your daily calorie needs and burn rate for weight loss, maintenance, or muscle gain.
What is a Calorie Calculator, and how does it work? A calorie is the unit of energy we get from food and drink, which the body uses for breathing, circulation, digestion, and physical activity. This calculator works in two steps - first it estimates your Basal Metabolic Rate (BMR), the minimum energy needed to keep the body alive at complete rest; then it multiplies this by your activity level to find Total Daily Energy Expenditure (TDEE) - the number that tells you how many calories you need per day to maintain your current weight.
Based on the scientifically validated Mifflin-St Jeor equation (American Journal of Clinical Nutrition) and standard nutritional guidelines.
What is a Calorie Calculator, and how does it work?
A calorie is the unit of energy we get from food and drink, which the body uses for breathing, circulation, digestion, and physical activity.
This calculator works in two steps - first it estimates your Basal Metabolic Rate (BMR), the minimum energy needed to keep the body alive at complete rest; then it multiplies this by your activity level to find Total Daily Energy Expenditure (TDEE) - the number that tells you how many calories you need per day to maintain your current weight.
Scientific Formula & References
This calculator uses the Mifflin-St Jeor equation, published in 1990 by Mark Mifflin and Sachiko St Jeor (University of Nevada) in the American Journal of Clinical Nutrition. It was derived from 498 adults measured by indirect calorimetry, and since 2005 has been recommended by the Academy of Nutrition and Dietetics (formerly the American Dietetic Association) as the most accurate predictive equation for the general adult population - outperforming the older Harris-Benedict formula (1919/1984).
Worked Step-by-Step Calculation (Widget Defaults)
Default values: Male, age 28, weight 75 kg, height 175 cm, lightly active (1.375 multiplier):
BMR is a floor, not a target
The most common misunderstanding is treating BMR itself as "how much you should eat" - in reality, BMR only shows how much energy the body burns lying completely still, doing nothing. Eating below it (unless under medical supervision) is generally not recommended, since it can lead to muscle loss, fatigue, hormonal imbalance, and nutrient deficiencies.
Second, two people with identical weight, height, and age can have different BMRs, because muscle tissue burns more energy at rest than fat tissue - this calculator does not directly measure body composition.
Third, "cutting 500 kcal" is a common rule of thumb roughly equivalent to losing about 0.5 kg per week, but metabolic adaptation, non-exercise physical activity (NEAT), and hormonal variations mean that actual weight changes vary widely across individuals.
Activity Levels & Calorie Goals
Physical Activity Level (PAL) Multipliers
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.200 | Desk job, little or no structured exercise |
| Lightly active | 1.375 | Light exercise or brisk walking 1–3 days/week |
| Moderately active | 1.550 | Moderate cardiovascular or resistance exercise 3–5 days/week |
| Very active | 1.725 | Hard exercise or demanding physical labor 6–7 days/week |
Desk job, little or no structured exercise
Light exercise or brisk walking 1–3 days/week
Moderate cardiovascular or resistance exercise 3–5 days/week
Hard exercise or demanding physical labor 6–7 days/week
Daily Calorie Goals & Expected Rates
| Goal | Calculation | Typical Rate |
|---|---|---|
| Weight loss (moderate) | TDEE − 500 kcal | ~0.5 kg / week (~1 lb/week) |
| Maintenance | TDEE | Stable weight |
| Weight gain | TDEE + 500 kcal | ~0.5 kg / week (~1 lb/week) |
Related Health & Biophysics Calculators
To build a complete, clinically sound understanding of your metabolic health, explore our related biophysics tools. Check your height-to-weight screening tier with our BMI Calculator. Measure lean mass versus adipose tissue with the Body Fat % Calculator. Calculate your baseline hydration needs using our Daily Water Intake Calculator, and partition your daily calories into exact protein, carbohydrate, and fat targets with the Macronutrient Distribution Calculator.
Frequently Asked Questions
What's the difference between BMR and TDEE?
BMR is the minimum energy burned at complete rest to keep organs functioning. TDEE adds your daily physical activity on top of that to show what you actually burn - TDEE is always higher than BMR.
Should I eat below my BMR to lose weight?
Generally no. Eating below BMR without medical supervision can cause nutrient deficiencies, muscle loss, metabolic slowdown, and other health problems.
Why do men and women need different calories?
On average, men carry more lean muscle mass than women, which burns more energy even at rest - hence the different constants (+5 vs. −161) in the formula.
How accurate is this calculator?
Research shows the Mifflin-St Jeor equation predicts measured BMR within about ±10% accuracy - it is an estimate, not a precise clinical measurement.
Scientific Sources & References
- •Mifflin MD, St Jeor ST, et al. - 'A new predictive equation for resting energy expenditure in healthy individuals', American Journal of Clinical Nutrition, 1990.
- •Frankenfield D, Roth-Yousey L, Compher C - 'Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review', Journal of the American Dietetic Association, 2005.
- •Academy of Nutrition and Dietetics - Evidence Analysis Library (EAL): Adult Weight Management Guideline for Determination of Resting Metabolic Rate.
Related Online Calculators
Frequently referenced alongside Calorie Calculator.
BMI Calculator
Free Body Mass Index (BMI) calculator for men and women. Check your healthy weight range, WHO classifications, and ideal weight target with metric or imperial units.
Body Fat Percentage Calculator (BMI)
Calculate body fat percentage with the accurate US Navy tape method. Uses neck, waist, and hip circumference measurements for men and women with lean mass breakdown.
Age Calculator
Calculate your exact chronological age from date of birth. Discover your Western zodiac sign, Chinese zodiac animal, generation cohort, 10,000-days milestone, and live ticking clock.