Daily Calorie Calculator
Calculate total daily energy expenditure.
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Overview
The Daily Calorie (TDEE) Calculator estimates Total Daily Energy Expenditure by multiplying your Basal Metabolic Rate (BMR) by an activity factor. It provides calorie intake recommendations for weight loss, maintenance, or gain goals.
Formula
TDEE = BMR × activity factor | Activity factors: Sedentary (1.2), Light (1.375), Moderate (1.55), Active (1.725), Very Active (1.9) | BMR (Mifflin-St Jeor): Male = 10×weight + 6.25×height - 5×age + 5, Female = 10×weight + 6.25×height - 5×age - 161 | Example: Male, 30, 75 kg, 178 cm, moderate → BMR≈1,724, TDEE≈2,672 kcal
How to Use
- 1Enter your sex, age, weight (kg), and height (cm).
- 2Select your daily activity level.
- 3Click 'Calculate'.
- 4Review your TDEE and calorie recommendations for different goals.
Examples
Active Male (Age 30, 75 kg, 178 cm)
30-year-old male (75 kg, 178 cm) with moderate exercise 3-5 days per week
Lightly Active Female (Age 25, 58 kg, 163 cm)
25-year-old female (58 kg, 163 cm) with light exercise 1-3 days per week
Background
TDEE (Total Daily Energy Expenditure) is the total energy consumed in a day, calculated by multiplying BMR by an activity factor. The Mifflin-St Jeor equation (1990) is currently the most widely used formula for BMR estimation, with activity multipliers ranging from 1.2 (sedentary) to 1.9 (very active). For weight loss, eating 300-500 kcal below TDEE is generally recommended; for muscle gain, 200-300 kcal above TDEE. Individual variation is significant, so these calculations should be used as guidelines rather than exact targets.
Tips
- ✔For weight loss, aim for a 300-500 kcal deficit below your TDEE.
- ✔Extreme calorie restriction (below 1,200 kcal/day) risks nutrient deficiency and rebound weight gain.
- ✔For muscle gain, eat 200-300 kcal above TDEE while following a strength training program.
- ✔This calculator is for reference only. Consult a registered dietitian for personalized nutrition advice.
FAQ
Q. What is the difference between TDEE and BMR?
BMR is the minimum calories burned at complete rest; TDEE adds activity-based energy expenditure. Use TDEE as the basis for meal planning.
Q. How do I determine my activity level?
Sedentary: mostly sitting; Light: light exercise 1-3 days/week; Moderate: moderate exercise 3-5 days/week; Active: hard exercise 6-7 days/week; Very Active: very hard exercise daily or physical job.
Q. How quickly will I lose weight by cutting calories?
Losing 1 kg of fat requires a deficit of roughly 7,700 kcal. A 500 kcal daily deficit yields about 1 kg loss in two weeks. Initial weight loss may include water fluctuations.
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