Calorie Calculator – Daily Calorie Needs and TDEE
Calculate your daily calorie needs (TDEE) based on age, height, weight, sex, and activity level. Get targets for weight loss, maintenance, or muscle gain.
🍞 Health📐 TDEE = BMR × Activity Multiplier (Mifflin-St Jeor formula)
Age (years)
Height (total inches)
Weight (lbs)
Sex
Activity level
Please enter valid values.
Formula & Reference
| Variable | Formula | Units |
|---|---|---|
| Calorie Calculator – Daily Calorie Needs and TDEE | TDEE = BMR × Activity Multiplier (Mifflin-St Jeor formula) | calories/day |
Step-by-Step Examples
Example 1
30yo Male, Moderate
30yo, 70in, 175 lbs, male, moderate.
- BMR: 1,888 cal | TDEE: 2,927 cal
- Weight loss target: 2,427 cal/day
✓ 2,927 calories/day
Example 2
25yo Female, Light
25yo, 65in, 135 lbs, female, light.
- BMR: 1,472 | TDEE: 2,024 cal
- Loss target: 1,524 cal/day
✓ 2,024 calories/day
Example 3
40yo Male, Sedentary
40yo, 68in, 200 lbs, male, sedentary.
- BMR: 1,863 | TDEE: 2,236
- Loss: 1,736 cal/day
✓ 2,236 calories/day
Real-World Applications
Diet Planners
Accurate daily calorie targets for any goal.
Fitness
Calculate TDEE for optimal nutrition.
Dietitians
Clinical calorie needs assessment.
Weight Trackers
Set data-driven calorie goals.
Common Mistakes to Avoid
⚠️
Eating too far below TDEE
Below 1,200 cal (women) or 1,500 cal (men) can cause muscle loss and metabolic adaptation. Keep deficit at 500 cal max.
⚠️
Overestimating activity level
Most people overestimate. When in doubt, choose one level lower — your TDEE will be more accurate.
Frequently Asked Questions
What is TDEE? ▾
Total Daily Energy Expenditure — all calories burned in a day. Eat at TDEE to maintain weight; below to lose; above to gain.
What is BMR? ▾
Basal Metabolic Rate — calories burned at rest (breathing, organ function). About 60-70% of TDEE.
How many calories to lose 1 lb/week? ▾
1 lb fat ≈ 3,500 calories. A 500 cal/day deficit = 1 lb/week. Maximum healthy rate: 1-2 lbs/week.