Daily Calorie Needs Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and daily calorie needs for weight loss, maintenance, or muscle gain.
🍞 Health📐 TDEE = BMR x Activity Multiplier
Age (years)
Weight (lbs)
Height (feet)
Height (inches)
Sex
Activity level
Please enter valid values.
Formula & Reference
| Variable | Formula | Units |
|---|---|---|
| Daily Calorie Needs Calculator | TDEE = BMR x Activity Multiplier | calories/day |
Step-by-Step Examples
Example 1
35M Moderate
35M, 165 lbs, 5ft10in, moderate activity.
- BMR ~1,873 cal | TDEE = 1,873 x 1.55 = 2,903
- Lose 1 lb/wk: 2,403 cal/day
✓ 2,903 cal/day maintenance
Example 2
28F Light
28F, 140 lbs, 5ft5in, light activity.
- BMR ~1,489 | TDEE = 1,489 x 1.375 = 2,047
✓ 2,047 cal/day
Example 3
45M Sedentary
45M, 200 lbs, 6ft, sedentary.
- BMR ~1,960 | TDEE = 1,960 x 1.2 = 2,352
✓ 2,352 cal/day
Real-World Applications
Weight Management
Find calorie target for weight loss, maintenance, or gain.
Athletes
Optimize nutrition by knowing true energy needs.
Healthcare
Nutritionists use TDEE for individualized meal planning.
Meal Prep
Plan groceries and meals based on accurate calorie targets.
Common Mistakes to Avoid
⚠️
Aggressive deficit
More than 500-750 cal/day deficit leads to muscle loss. 1-2 lbs/week is the maximum safe rate.
⚠️
Not adjusting for actual activity
Track real results for 2 weeks and adjust if weight isn't changing as expected.
⚠️
Confusing BMR with TDEE
BMR is rest-only; TDEE includes activity. Never eat at BMR when active.
Frequently Asked Questions
Calories to lose weight? ▾
500 cal less than TDEE per day = ~1 lb/week loss. Don't eat below 1,200 (women) or 1,500 (men) without medical guidance.
What is BMR? ▾
Basal Metabolic Rate: calories burned at complete rest. About 60-75% of TDEE for sedentary people.
TDEE calculator accuracy? ▾
Within 10-15%. Use as a starting point and adjust based on 2-4 weeks of real results.
What are macros? ▾
Protein, carbs, and fat. Guideline: 30% protein, 40-45% carbs, 25-30% fat. Higher protein (0.8g/lb) for active people.
Calories to gain muscle? ▾
250-500 cal above TDEE for lean muscle gain, combined with progressive resistance training.