Daily Calorie Needs Calculator
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to reach your fitness goals.
How to Use This Calculator
Enter Your Details
Fill in your gender, age, weight, height, and select your activity level.
Calculate
Click "Calculate My Calories" to see your results instantly.
Follow Your Plan
Use the weight loss or gain calorie targets to reach your goals.
Frequently Asked Questions
BMR (Basal Metabolic Rate) is the number of calories your body needs to perform basic life-sustaining functions at rest, such as breathing and circulation.
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor. It represents your total calorie needs for the day including all activities.
This calculator uses the Mifflin-St Jeor equation, which is currently the most accurate formula for estimating calorie needs. However, individual variations exist.
Generally, it's not recommended to eat below your BMR for extended periods. For weight loss, aim for 300-500 calories below your TDEE instead.
Recalculate every 4-6 weeks, or whenever your weight changes by more than 4-5 kg or your activity level changes significantly.