Calorie Calculator — Daily Intake, BMR & Weight Management

The Formula

TDEETotal calories burned per day, including BMR plus physical activity and the thermic effect of food. Used for weight management. is the total number of calories your body burns in a day, calculated by multiplying your BMRThe number of calories your body needs at complete rest to maintain vital functions like breathing, circulation, and cell production. (calories at complete rest) by an activity factor. Comparing your actual intake to your TDEETotal calories burned per day, including BMR plus physical activity and the thermic effect of food. Used for weight management. reveals your calorie deficit or surplus, which directly determines whether you lose, maintain, or gain weight.

Variable Definitions

How to Use This Calculator

1. 1

   Select your unit system (Metric or Imperial) and enter your gender.

2. 2

   Enter your age, weight, and height. Choose the activity level that best matches your typical weekly routine.

3. 3

   Optionally enter your daily calorie intake to see whether you are in a deficit or surplus compared to your TDEE.

4. 4

   Review your BMR, TDEE, BMI, and projected weekly weight change to plan your nutrition and fitness goals.

Quick Reference

Common Applications

• Weight loss planning — set a personalized calorie deficit to lose 0.5–1 kg per week while preserving muscle mass by tracking daily intake against TDEETotal calories burned per day, including BMR plus physical activity and the thermic effect of food. Used for weight management.
• Weight gain / muscle building — calculate the calorie surplus needed for lean mass gains (typically +250–500 kcal above TDEETotal calories burned per day, including BMR plus physical activity and the thermic effect of food. Used for weight management.) with adequate protein intake
• Weight maintenance — determine your exact maintenance calories and adjust intake on training vs. rest days to stay at a stable, healthy weight

Weight change is determined by the balance between calories consumed and calories expended. A daily deficit of ~500 kcal leads to ~0.5 kg weight loss per week.

Understanding the Concept

Your daily calorie needs are determined by two primary factors: your Basal Metabolic Rate (BMRThe number of calories your body needs at complete rest to maintain vital functions like breathing, circulation, and cell production.) and your activity level. BMRThe number of calories your body needs at complete rest to maintain vital functions like breathing, circulation, and cell production. is the number of calories your body burns at complete rest to sustain vital functions such as breathing, circulation, cell repair, and temperature regulation. The Mifflin-St Jeor equation, developed in 1990 from a sample of 498 healthy adults, is considered the most accurate formula for estimating BMRThe number of calories your body needs at complete rest to maintain vital functions like breathing, circulation, and cell production. in the general population. For men, BMRThe number of calories your body needs at complete rest to maintain vital functions like breathing, circulation, and cell production. = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5. For women, BMRThe number of calories your body needs at complete rest to maintain vital functions like breathing, circulation, and cell production. = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161. To find your Total Daily Energy Expenditure (TDEETotal calories burned per day, including BMR plus physical activity and the thermic effect of food. Used for weight management.), multiply your BMRThe number of calories your body needs at complete rest to maintain vital functions like breathing, circulation, and cell production. by an activity factor ranging from 1.2 (sedentary) to 1.9 (very active). Your TDEETotal calories burned per day, including BMR plus physical activity and the thermic effect of food. Used for weight management. represents the number of calories needed to maintain your current weight. If you consume fewer calories than your TDEETotal calories burned per day, including BMR plus physical activity and the thermic effect of food. Used for weight management., you are in a calorie deficit, which leads to weight loss. A deficit of approximately 500 kcal per day results in roughly 0.5 kg (1 lb) of weight loss per week, as 1 kg of body fat contains about 7,700 kcal. Conversely, consuming more than your TDEETotal calories burned per day, including BMR plus physical activity and the thermic effect of food. Used for weight management. creates a surplus, leading to weight gain. The key to sustainable weight management is understanding your individual energy balance and making gradual, consistent adjustments rather than drastic calorie restrictions that can slow metabolism and cause muscle loss.

Frequently Asked Questions

Sources & References