Calorie Calculator - Daily Caloric Needs & TDEE Calculator

Free calorie calculator that determines your daily calorie needs based on BMR, activity level, and goals. Plan your diet for weight loss, maintenance, or gain accurately.

Calculate Your Calorie Calculator - Daily Caloric Needs & TDEE Calculator

Unit System

Metric (cm, kg)

Imperial (in, lb)

Age

Gender

Male

Female

Weight (kg)

Height (cm)

Activity Level

Goal

Understanding Caloric Needs

Caloric needs vary from person to person and depend on factors such as age, sex, weight, height, and physical activity level. Understanding your personal calorie requirements can help you maintain, lose, or gain weight in a healthy manner.

Key Caloric Components

Basal Metabolic Rate (BMR)

BMR represents the minimum number of calories your body needs at complete rest to maintain vital functions such as breathing, circulation, and cell production. It typically accounts for 60-70% of your total calorie expenditure.

Mifflin-St Jeor Equation (used in our calculator):

For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5

For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

Total Daily Energy Expenditure (TDEE)

TDEE includes your BMR plus additional calories burned through physical activity, digestion (thermic effect of food), and non-exercise activity thermogenesis (NEAT). This represents the total number of calories you burn in a day.

Activity Multipliers:

Sedentary: BMR × 1.2

Light Activity: BMR × 1.375

Moderate Activity: BMR × 1.55

Active: BMR × 1.725

Very Active: BMR × 1.9

Calorie Balance and Weight Management

Weight Maintenance

To maintain weight, consume approximately the same number of calories as your TDEE. This creates a balance between energy intake and expenditure.

Weight Loss

To lose weight, create a calorie deficit by consuming fewer calories than your TDEE. A deficit of 500-1000 calories per day can lead to a sustainable weight loss of 1-2 pounds (0.5-1 kg) per week.

Weight Gain

To gain weight, create a calorie surplus by consuming more calories than your TDEE. A surplus of 250-500 calories can support healthy weight gain, particularly if combined with strength training to promote muscle development.

Macronutrients and Calorie Distribution

Beyond total calories, the distribution of macronutrients (carbohydrates, proteins, and fats) plays an important role in nutrition and body composition.

Carbohydrates

4 calories per gram

Typically 45-65% of total calories. Primary energy source for the brain and high-intensity activities.

Proteins

4 calories per gram

Typically 10-35% of total calories. Essential for muscle repair, immune function, and enzyme production.

Fats

9 calories per gram

Typically 20-35% of total calories. Important for hormone production, cell membrane integrity, and vitamin absorption.

Tips for Healthy Calorie Management

Focus on nutrient-dense foods rather than just calorie counting
Stay hydrated, as thirst is sometimes mistaken for hunger
Eat mindfully and slowly to better recognize satiety signals
Incorporate regular physical activity for better metabolic health
Make sustainable dietary changes rather than following extreme diets
Monitor progress but allow flexibility in your approach
Consult healthcare professionals before significant dietary changes, especially if you have health conditions

Frequently Asked Questions

This calculator provides an estimate based on established formulas. Individual metabolism can vary by up to 20% from these predictions due to factors like genetics, body composition, and hormones. Use these results as a starting point and adjust based on your body's response.

A combination approach is usually most effective and sustainable. Moderate dietary changes plus increased physical activity helps preserve muscle mass, maintains metabolic rate, and improves overall health outcomes. Extreme restrictions in either area can lead to diminished results and may be harder to maintain.

Several factors could be at play: underestimating calorie intake (very common), water retention masking fat loss, metabolic adaptation to lower calories, stress hormones affecting fat storage, or underlying medical conditions. Track food intake carefully, ensure adequate protein and sleep, manage stress, and consider consulting a healthcare provider if issues persist.

Not necessarily. While calorie awareness is helpful, many people maintain healthy weights by focusing on nutritious whole foods, proper portion sizes, mindful eating practices, and regular physical activity. Calorie counting can be a useful educational tool, but lifelong tracking isn't required for everyone.

First, reassess your current TDEE as it decreases with weight loss. Options include: slightly reducing calories further (no more than 100-200 per day), increasing physical activity, adding strength training to build metabolically active muscle, cycling between maintenance and deficit calories, or taking a diet break at maintenance calories for 1-2 weeks before resuming the deficit.

Most fitness trackers and exercise machines overestimate calories burned, sometimes by 20-30%. If weight loss is your goal, it's typically best to eat back only a portion (30-50%) of your estimated exercise calories or none at all. If maintaining weight or supporting performance is the goal, you may need to replace more of those calories.

Yes. While total calorie balance matters most for weight control, the source of calories affects hormones, satiety, muscle preservation, and overall health. Protein has the highest thermic effect (burns more calories during digestion) and supports muscle maintenance. Highly processed foods can promote overconsumption and affect metabolism differently than whole foods with the same calorie count.

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