Calculate your daily calorie needs based on your personal information, activity level, and fitness goals. Get accurate BMR and TDEE calculations.
Fill in your information and click calculate to see your calorie needs
Provide your basic details:
Choose your activity level to calculate your Total Daily Energy Expenditure (TDEE). This accounts for your daily physical activity.
Select whether you want to maintain, lose, or gain weight. The calculator will adjust your calorie recommendations accordingly.
The calculator uses the most accurate BMR formula:
BMR (Basal Metabolic Rate) is the calories your body needs at rest.
Total Daily Energy Expenditure is calculated by multiplying BMR by activity factor:
The number of calories your body needs to perform basic functions like breathing, circulation, and cell production while at rest.
The total number of calories you burn in a day, including BMR plus calories burned through physical activity.
When you consume fewer calories than you burn, leading to weight loss (typically 500-1000 calories per day).
Essential for muscle building and repair. Recommended: 0.8-1.2g per kg body weight.
Primary energy source. Recommended: 45-65% of total calories.
Essential for hormone production and nutrient absorption. Recommended: 20-35% of total calories.
Use accurate weight and height measurements for the most precise calorie calculations.
Be honest about your activity level. Overestimating can lead to consuming too many calories.
Aim for 1-2 pounds of weight loss per week. More aggressive goals may not be sustainable.
Recalculate your needs as your weight changes to maintain accuracy.