Daily Calorie Calculator
Enter your data to estimate how many calories you need per day.
- Basal metabolic rate (BMR)
- 1,649 kcal
- Daily calorie expenditure (TDEE)
- 2,556 kcal
How daily calories are calculated
Basal metabolic rate (BMR) is calculated with the Mifflin-St Jeor formula, then multiplied by an activity factor to get total daily energy expenditure (TDEE).
Men: BMR = 10 × weight + 6.25 × height − 5 × age + 5
Worked example
A 30-year-old man, 80 kg, 180 cm, moderately active: BMR = 10×80 + 6.25×180 − 5×30 + 5 = 1780 kcal. TDEE = 1780 × 1.55 ≈ 2759 kcal/day.
Frequently asked questions
- What is BMR?
- BMR (basal metabolic rate) is the energy your body needs at complete rest to maintain vital functions.
- What is TDEE?
- TDEE (total daily energy expenditure) is BMR multiplied by your physical activity level, showing how many calories you burn per day in total.
- How do I use TDEE to lose or gain weight?
- To lose weight, eat fewer calories than your TDEE; to gain weight, eat more. A moderate deficit or surplus (300-500 kcal) is usually recommended.
- Is this calculator exact?
- It's an estimate based on widely used formulas. Actual expenditure varies with genetics, body composition and other individual factors.