Calorie Calculator
Daily calories & TDEE
How to Use the Calorie Calculator
Determine your daily calorie needs based on your age, gender, height, weight, and activity level. Get your BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure), plus recommendations for weight loss or gain.
Understanding the Numbers
- BMR: Calories your body burns at complete rest—just to maintain basic functions
- TDEE: Total calories burned including daily activities and exercise
- Weight Loss: Eating 500 calories below TDEE typically results in ~1 lb/week loss
- Weight Gain: Eating 500 calories above TDEE typically results in ~1 lb/week gain
For a complete breakdown of calorie calculations and nutrition planning, read our Guide to Daily Calorie Needs.
The Mifflin-St Jeor Equation
We use the Mifflin-St Jeor equation, considered the most accurate for estimating BMR. However, individual metabolism varies, so treat results as a starting point and adjust based on your results.
Related Health Tools
Check your BMI to understand where you fall on the healthy weight scale. For students tracking grades and stress, use our grade calculator to stay organized.
Healthy Weight Management Tips
- Don't go below 1200 calories (women) or 1500 calories (men) without medical supervision
- Protein helps preserve muscle during weight loss
- Gradual changes are more sustainable than extreme diets
Frequently Asked Questions
Daily needs vary by age, gender, weight, and activity level. Average adult women need 1,600-2,400 calories; men need 2,000-3,000. Our calculator uses your specific data to estimate your TDEE (Total Daily Energy Expenditure).
Create a calorie deficit of 500-750 calories daily to lose 1-1.5 pounds per week. Calculate your TDEE using our calculator, then subtract 500. Never go below 1,200 calories (women) or 1,500 (men) without medical supervision.
BMR (Basal Metabolic Rate) is calories burned at complete rest - just to keep you alive. TDEE (Total Daily Energy Expenditure) is BMR plus calories burned through daily activities and exercise. TDEE is what you should use for diet planning.
Formulas like Mifflin-St Jeor are about 70% accurate within 10% of actual needs. They provide a starting point, but individual metabolism varies. Track your intake and weight for 2-3 weeks, then adjust based on actual results.
Eating back all exercise calories can stall weight loss since calorie estimates are often inflated. Consider eating back 50-75% of exercise calories, especially after intense workouts. Listen to your body and adjust based on results.
Sedentary: desk job, little exercise. Lightly active: light exercise 1-3 days/week. Moderately active: exercise 3-5 days/week. Very active: hard exercise 6-7 days/week. Extra active: very hard exercise plus physical job.