How is my daily calorie need calculated?

BMR (basal metabolic rate) is estimated using the Mifflin–St Jeor equation, then multiplied by an activity factor (1.2 sedentary to 1.9 very active) to give TDEE — your total daily calorie need to maintain weight.

How accurate is the Mifflin–St Jeor formula?

Mifflin–St Jeor is the most accurate of the BMR equations for general populations (±10% typically). Harris-Benedict tends to overestimate. For lean athletes the Katch-McArdle formula (uses body fat %) is more precise.

How much should I cut to lose weight?

A 500 kcal/day deficit produces ~0.45 kg/week loss — sustainable for most people. Beyond a 25% deficit, lean mass loss accelerates, so deeper cuts should be short-term and supervised.

🥗 Daily Calorie Calculator (TDEE)

Free, accurate, GDPR compliant. All calculations run in your browser — no data is ever stored or shared.

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Age

Weight (kg)

Height (cm)

Activity Level

Goal

⚠️ Not medical or nutritional advice. Calorie needs vary significantly between individuals. Consult a registered dietitian or healthcare professional for personalised guidance.

About the Daily Calorie Calculator (TDEE)

The Daily Calorie Calculator is free to use and all calculations run entirely in your browser. This tool estimates your Total Daily Energy Expenditure (TDEE) — the total number of calories your body burns each day — based on your age, sex, height, weight, and activity level. It uses this figure to recommend calorie targets for weight loss, maintenance, or muscle gain.

What Is TDEE?

TDEE is the sum of your Basal Metabolic Rate (BMR) — the calories needed to sustain basic body functions at rest — and the additional calories burned through physical activity. Eating at your TDEE maintains your current weight. A calorie deficit leads to fat loss; a surplus supports muscle building.

Mifflin-St Jeor Formula

This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate method for estimating BMR in most adults. The formula differs for men and women and accounts for weight, height, and age. The resulting BMR is then multiplied by an activity factor to produce your TDEE.

Activity Level Multipliers

Sedentary (little or no exercise) — BMR × 1.2
Lightly active (1–3 days/week) — BMR × 1.375
Moderately active (3–5 days/week) — BMR × 1.55
Very active (6–7 days/week) — BMR × 1.725
Extremely active (physical job or twice-daily training) — BMR × 1.9

Calorie Targets for Different Goals

Weight loss — aim for a deficit of 300–500 kcal/day below TDEE for steady, sustainable fat loss (0.3–0.5 kg per week)
Weight maintenance — eat at your TDEE
Muscle gain — a modest surplus of 200–300 kcal/day above TDEE, combined with resistance training

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Important Note: This tool is intended to provide estimates and should not be used as a substitute for professional advice. Information generated by these calculators may be incomplete and does not account for all individual circumstances. Always seek the counsel of a certified expert (such as a financial advisor, healthcare provider, or licensed engineer) before taking action based on these results.

Related Calculators

TDEE Calculator — Total Daily Energy Expenditure with BMR + cut/maintain/bulk targets.
Macro Calculator — Daily protein, carbs and fat split with cut/maintain/bulk presets and four split styles.
Water Intake Calculator — Daily hydration needs based on weight, activity and climate.