Calorie Calculator
Calculate your daily calorie needs (TDEE) based on your body metrics and activity level.
Your Information
Understanding Your Results
- BMR: Calories your body burns at complete rest
- TDEE: Total daily calories burned including activity
- Weight Loss: Eat this many calories to lose ~1 lb per week
- Muscle Gain: Eat this many calories to gain ~1 lb per week
How the Calorie Calculator Works
The calorie calculator estimates your basal metabolic rate from age, height, weight and gender, then multiplies it by an activity factor to estimate total daily energy expenditure. The result gives a starting point for maintenance, fat loss or weight gain planning.
Formula
BMR is estimated with a standard body-metric equation. TDEE = BMR x activity multiplier. Weight loss and gain targets adjust TDEE by about 500 calories per day.
Example
If your estimated TDEE is 2,400 calories, eating around 1,900 calories creates a moderate deficit, while eating around 2,900 calories creates a moderate surplus.
Limitations
Calorie needs vary with body composition, medical conditions, training load and tracking accuracy. Treat the result as an estimate and adjust based on real progress over 2-4 weeks.
How to use the result responsibly
- Check that every input uses the unit and time period shown beside the field.
- Compare the result with the worked example and formula above.
- For financial, tax, health, or legal decisions, confirm current rules with a qualified professional or the relevant authority.
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR is energy used at rest. TDEE includes BMR plus daily movement and exercise, so it is usually the better target for meal planning.
How often should I recalculate?
Recalculate after meaningful changes in weight, activity level or training routine, or when progress stalls for several weeks.
Related Tools
Editorially reviewed August 18, 2026. Read our calculation methodology and editorial policy.