Daily Calorie Calculator

Estimate how many calories you need each day to lose weight, maintain, or build muscle. Enter your details below and we'll calculate your Total Daily Energy Expenditure (TDEE) instantly.
CM
KG
(optional, improves accuracy)
%

Enter your height, weight, age, gender (or body fat %), activity level to see your daily calorie estimate.

How It Works

This calculator estimates your Total Daily Energy Expenditure (TDEE) - the total number of calories your body uses in a day, including all activity. It works in two steps:

  1. Calculate your BMR - your Basal Metabolic Rate is the number of calories your body needs to perform basic functions like breathing, circulation, and cell production while at complete rest.
  2. Multiply by activity - your BMR is multiplied by an activity factor based on how often and how intensely you exercise, giving you your TDEE.

If body fat percentage is provided, the calculator uses the Katch-McArdle formula, which accounts for lean body mass and is more accurate for people who know their body composition. Otherwise, it uses the Mifflin-St Jeor equation, which is considered the most reliable general-purpose formula by the American Dietetic Association.

Activity Levels Explained

Choose the level that best describes your typical week. When in doubt, select a lower level - most people overestimate their activity.

Inactive×1.2

0 days/week

Light Exercise×1.375

1-2 days/week

Moderate Exercise×1.55

3-4 days/week

Hard Exercise×1.725

6-7 days/week

Athlete×1.9

2x per day

Limitations

Calorie calculators provide estimates, not exact measurements. Keep these limitations in mind:

  • Individual variation - Two people with identical stats can have meaningfully different metabolic rates due to genetics, hormones, and organ size. Formulas have a 10–15% margin of error.
  • Activity is subjective - The activity level categories are broad estimates. Your actual energy expenditure depends on the type, duration, and intensity of your exercise.
  • Metabolic adaptation - Prolonged dieting can reduce your metabolic rate beyond what formulas predict. If you've been in a calorie deficit for an extended period, your actual TDEE may be lower.
  • NEAT variation - Non-Exercise Activity Thermogenesis (fidgeting, walking, standing) varies enormously between people and isn't captured by activity level alone.
  • Not medical advice - This calculator is an educational tool. Consult a healthcare professional or registered dietitian before making significant changes to your calorie intake, especially if you have medical conditions.

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