Calorie Calculator
Estimate your daily calorie needs (TDEE) based on your age, gender, weight, height, and activity level. Plan your diet and fitness goals. 100% Free - No registration required!
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Estimate your daily calorie needs (TDEE) based on your age, gender, weight, height, and activity level. Plan your diet and fitness goals. 100% Free - No registration required!
Enter your details below to estimate your Total Daily Energy Expenditure (TDEE).
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Little or no exercise, desk job |
| Lightly Active | 1.375 | Light exercise 1-3 days/week |
| Moderately Active | 1.55 | Moderate exercise 3-5 days/week |
| Very Active | 1.725 | Hard exercise 6-7 days/week |
| Extremely Active | 1.9 | Athlete, physical job, or intense training |
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including all activities. It's the sum of BMR (Basal Metabolic Rate) plus calories burned through physical activity and digestion.
BMR (Basal Metabolic Rate) is the number of calories your body needs to perform basic life-sustaining functions like breathing, circulation, and cell production while at rest. It accounts for about 60-75% of your daily calorie burn.
This calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate BMR formulas. It has an error margin of about ±10% compared to indirect calorimetry, making it a reliable estimate for most people.
To lose about 0.5 kg (1 lb) per week, you need a deficit of approximately 500 calories per day. Our calculator shows the recommended calorie intake for weight loss based on your TDEE and goal.
Choose the activity level that best matches your typical week. If you're unsure, it's better to choose a slightly lower level. You can always adjust based on your results and how you feel.
Yes, athletes and highly active individuals can use this calculator by selecting the "Extremely Active" option. However, highly trained athletes may have different metabolic needs and should consult a sports nutritionist for personalized advice.