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.

🥗 Daglig kalorielommeregner (TDEE)

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

Sex

Alder

Vægt (kg)

Højde (cm)

Aktivitetsniveau

Goal

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

About the Daglig Kalorie Lommeregner (TDEE)

The Daily Calorie Calculator is free to use and all calculations run entirely in your browser. This tool estimates your Total Daglig Energi 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-formel

Denne lommeregner bruger Mifflin-St Jeor equation, som anses for at være den mest præcise metode til at estimere BMR hos de fleste voksne. Formlen adskiller sig for mænd og kvinder og tager højde for vægt, højde og alder. Den resulterende BMR multipliceres derefter med en aktivitetsfaktor for at producere din TDEE.

Activity Level Multipliers

Sedentary (lidt eller ingen motion) — BMR × 1,2
Lightly active (1–3 dage/uge) — BMR × 1,375
Moderately active (3–5 days/week) — BMR × 1.55
Very active (6–7 dage/uge) — BMR × 1,725
Extremely active (physical job or twice-daily training) — BMR × 1.9

Kalorienål for forskellige mål

Weight loss — sigt efter et underskud på 300–500 kcal/dag under TDEE for stabilt, bæredygtigt fedttab (0,3–0,5 kg per uge)
Weight maintenance — eat at your TDEE
Muscle gain — a modest surplus of 200–300 kcal/day above TDEE, combined with resistance training

⚠️

Vigtig bemærkning: Dette værktøj er beregnet til at give estimater og bør ikke bruges som erstatning for professionel rådgivning. Oplysninger genereret af disse lommeregnere kan være ufuldstændige og tager ikke højde for alle individuelle omstændigheder. Søg altid rådgivning fra en certificeret ekspert (som en finansiel rådgiver, sundhedsperson eller licenseret ingeniør), inden du handler baseret på disse resultater.

Relaterede lommeregnere

TDEE Calculator — Totalt dagligt energiforbrug med BMR + skære/vedligeholde/bulk mål.
Macro Calculator — Daglig protein, carbs and fat split with cut/maintain/bulk presets and four split styles.
Water Intake Calculator — Daglige hydreringsbehov baseret på vægt, aktivitet og klima.