Find your daily calorie needs (TDEE) based on age, weight, height, sex, and activity level. Track calories for weight loss, maintenance, or muscle building goals with precise daily macro guidelines.
To manage your body weight, you need to understand the relationship between the calories you consume and the calories you burn. Our free online Calorie Calculator estimates your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to show how many calories you need daily to maintain, lose, or gain weight.
The calculator utilizes the Mifflin-St Jeor equation, widely regarded as the most accurate formula for estimating BMR: BMR = 10w + 6.25h - 5a + s, where w is weight in kg, h is height in cm, a is age, and s is +5 for males or -161 for females. BMR is then multiplied by an activity factor to find TDEE.
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain basic life functions (breathing, organs). TDEE (Total Daily Energy Expenditure) is the total calories you burn in a day, including BMR plus all physical activity and exercise.
To lose weight at a healthy, sustainable rate of 1 pound per week, a daily caloric deficit of approximately 500 calories below your TDEE is recommended. Do not consume fewer calories than your BMR without medical supervision.
It calculates BMR using your weight, height, age, and gender, and then multiplies this BMR by a factor representing your active lifestyle (ranging from 1.2 for sedentary to 1.9 for extremely active) to estimate your daily calorie burn (TDEE).
A calorie deficit occurs when you consume fewer calories than your body expends (TDEE) over a period of time, forcing your body to burn stored fat for energy.