Daily Calorie Calculator

Calculate your daily calorie needs, BMR, TDEE and macronutrient distribution for weight management. Get personalized meal plans and track your progress.

Metric (cm, kg)
Imperial (ft, lbs)

BMR Formula (Mifflin-St Jeor): For men: 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5 | For women: 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) - 161

TDEE Formula: BMR × Activity Multiplier. This is your total daily energy expenditure.

years
Age in years (15-100)
cm
Approx. 5'9"
kg
Approx. 154 lbs
Sedentary

Little or no exercise, desk job

Lightly Active

Light exercise 1-3 days/week

Moderately Active

Moderate exercise 3-5 days/week

Very Active

Hard exercise 6-7 days/week

Extremely Active

Hard daily exercise & physical job

Weight Loss
-500 kcal/day
Maintain
TDEE
Muscle Gain
+300 kcal/day
Choose your preferred macronutrient ratio
This will adjust food suggestions
Calculating...

Understanding Daily Calorie Needs

Daily calorie needs are determined by your Basal Metabolic Rate (BMR) and activity level. BMR is the number of calories your body needs at rest to maintain basic functions like breathing and circulation.

Key Concepts:

  • Basal Metabolic Rate (BMR): Calories burned at complete rest
  • Total Daily Energy Expenditure (TDEE): BMR × Activity Multiplier
  • Calorie Deficit: Consuming fewer calories than TDEE for weight loss
  • Calorie Surplus: Consuming more calories than TDEE for muscle gain

Interactive Calorie Calculator

See how different factors affect your calorie needs:

Age ±5 years
Weight ±5 kg
Activity Level
Goal Change
Scenario BMR TDEE Daily Target Weekly Difference

How Calories Affect Weight

Calorie Balance Daily Change Weekly Change Monthly Change Yearly Change Result
500 calorie deficit -0.14 lbs -1 lb -4 lbs -52 lbs Weight Loss
Maintenance 0 lbs 0 lbs 0 lbs 0 lbs Weight Maintenance
300 calorie surplus +0.09 lbs +0.6 lbs +2.5 lbs +30 lbs Muscle Gain*
500 calorie surplus +0.14 lbs +1 lb +4 lbs +52 lbs Weight Gain

*With proper resistance training and adequate protein intake

Activity Level Multipliers

These multipliers adjust your BMR based on your daily activity level to calculate your TDEE.

1.2

Sedentary: Little or no exercise, desk job (BMR × 1.2)

1.375

Lightly Active: Light exercise 1-3 days/week (BMR × 1.375)

1.55

Moderately Active: Moderate exercise 3-5 days/week (BMR × 1.55)

1.725

Very Active: Hard exercise 6-7 days/week (BMR × 1.725)

1.9

Extremely Active: Hard daily exercise & physical job (BMR × 1.9)

Macronutrient Functions

Protein

4 cal/g
Builds and repairs tissues, makes enzymes and hormones

Carbohydrates

4 cal/g
Primary energy source, fuels brain and muscles

Fats

9 cal/g
Energy storage, hormone production, nutrient absorption

Healthy Weight Loss Guidelines

  • Safe Rate: 1-2 lbs (0.5-1 kg) per week
  • Calorie Deficit: 500-1000 calories per day
  • Protein Intake: 1.6-2.2 g/kg for muscle preservation
  • Strength Training: 2-3 times weekly to maintain muscle
  • Hydration: Drink adequate water (≈2 liters/day)

Frequently Asked Questions

How accurate is the Mifflin-St Jeor formula?

The Mifflin-St Jeor equation is considered the most accurate for estimating BMR in healthy individuals, with an accuracy of about ±10%. However, individual variations exist due to genetics, body composition, and other factors. It's a good starting point that should be adjusted based on real-world results.

Why am I not losing weight even with a calorie deficit?

Several factors can affect weight loss: inaccurate calorie tracking, metabolic adaptation (body slows metabolism in response to diet), water retention, underestimating portion sizes, or medical conditions like hypothyroidism. If weight loss stalls for 2-3 weeks, consider recalculating your TDEE, tracking more carefully, or consulting a healthcare professional.

What's the difference between weight loss and fat loss?

Weight loss includes loss of fat, muscle, and water. Fat loss specifically targets adipose tissue. When dieting, you want to maximize fat loss while preserving muscle. This requires adequate protein intake, strength training, and a moderate calorie deficit. Rapid weight loss often leads to significant muscle loss, which lowers your metabolism.

How often should I recalculate my calorie needs?

Recalculate every 4-6 weeks if you're actively trying to lose or gain weight, as your weight and body composition change. Also recalculate if your activity level changes significantly (e.g., starting a new exercise program, changing jobs). For weight maintenance, recalculating every 3-6 months is typically sufficient.

Is counting calories necessary for weight management?

While not necessary for everyone, calorie counting is a useful tool for understanding portion sizes and energy balance, especially when starting a weight management program. Many people find success with mindful eating approaches instead. The best method is the one you can sustain long-term. For some, tracking initially to learn about food energy density, then transitioning to intuitive eating works well.

Exercise Calorie Burn (per 30 minutes)

Activity 125 lbs (57 kg) 155 lbs (70 kg) 185 lbs (84 kg) Intensity
Walking (3 mph) 120 calories 149 calories 178 calories Light
Running (6 mph) 240 calories 298 calories 355 calories Vigorous
Cycling (12-14 mph) 240 calories 298 calories 355 calories Moderate
Swimming (leisurely) 180 calories 223 calories 266 calories Moderate
Weight Training 90 calories 112 calories 133 calories Light-Moderate
HIIT Training 300 calories 372 calories 444 calories Vigorous

Medical Note: Rapid weight loss can be dangerous and lead to muscle loss, nutritional deficiencies, and gallstones. Always consult with a healthcare professional before starting any weight loss program, especially if you have underlying health conditions like diabetes, heart disease, or eating disorders.