Calorie & TDEE Calculator
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Calorie Calculator – Find Out Your Daily Calorie Needs
Discover how many calories your body needs each day to maintain, lose, or gain weight. Our Calorie Calculator uses your age, gender, height, weight, and activity level to estimate your BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure). This information can help you create a personalized nutrition plan, stay healthy, and achieve your fitness goals.
Whether you want to lose fat, build muscle, or simply maintain your current weight, knowing your daily calorie needs is the first step. Use our easy calculator below and get instant results with clear recommendations.
Top Nutrition Tips for Managing Calories
- Track your meals: Use a food diary or mobile app to record what you eat daily.
- Focus on whole foods: Fruits, vegetables, lean proteins, and whole grains offer better nutrition with fewer empty calories.
- Plan balanced meals: Include protein, healthy fats, and fiber in each meal to stay full and satisfied.
- Hydrate: Drink enough water daily to support metabolism and avoid mistaking thirst for hunger.
- Adjust with progress: Recalculate your calorie needs every few weeks as your weight or activity level changes.
Consistency is key — small, sustainable changes in your diet and lifestyle will have the biggest impact over time.
About the Calorie Calculator
Our Calorie Calculator helps you estimate how many calories you should consume each day based on your age, gender, activity level, and fitness goals. Whether you want to lose weight, maintain your current weight, or gain muscle mass, this tool gives you a clear daily calorie target.
Calories are the fuel your body needs to function properly — from breathing to exercising. When you eat fewer calories than you burn, you lose weight. When you eat more, you gain. Balance is key, and understanding your daily calorie needs is the first step to achieving your goals.
For even more accurate results, try using our BMI Calculator to find your body mass index and check your ideal weight range. You can also use our Body Fat Calculator to get a better estimate of your body composition.
Proper nutrition also goes hand in hand with recovery and hydration. Check out our Sleep Calculator to find your optimal sleep time, and our Daily Water Intake Calculator to ensure you stay hydrated throughout the day.
Calorie Needs by Activity Level
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise | 1.2 |
| Lightly Active | Light exercise 1–3 days per week | 1.375 |
| Moderately Active | Exercise 3–5 days per week | 1.55 |
| Very Active | Hard exercise 6–7 days per week | 1.725 |
| Super Active | Very intense exercise or physical job | 1.9 |
Once you know your total daily energy expenditure (TDEE), you can adjust your calorie intake depending
Understand Your Daily Calorie Needs
Knowing your daily calorie needs is a crucial step toward achieving your health and fitness goals. Calories are the energy your body uses to perform essential functions such as breathing, digestion, and physical activity. If you consume more calories than your body burns, the excess is stored as fat; if you consume fewer, your body will use stored fat for energy. This Calorie Calculator provides a personalized estimate based on your age, gender, height, weight, and activity level, giving you clear insights into how to manage your diet effectively.
Whether your goal is weight loss, maintenance, or muscle gain, understanding your Total Daily Energy Expenditure (TDEE) can guide you toward better results. Use this tool regularly to track your progress and adjust your eating habits for long-term success.
Calorie Calculator Guide
Your TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns each day, including basic functions such as breathing, digestion, and daily movement. This calculator uses the Mifflin–St Jeor formula to estimate your BMR (Basal Metabolic Rate) and then adjusts it for your activity level.
How This Calculator Works
- Enter your gender, age, height, weight, and activity level.
- The calculator estimates your BMR.
- It multiplies your BMR by your activity level to get your TDEE — the calories you need to maintain your current weight.
- You'll also get calorie recommendations for:
- Weight Loss (−15%)
- Maintenance (TDEE)
- Weight Gain (+15%)
Activity Level Table
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise | 1.2 |
| Lightly Active | Light exercise 1–3 days/week | 1.375 |
| Moderately Active | Moderate exercise 3–5 days/week | 1.55 |
| Very Active | Hard exercise 6–7 days/week | 1.725 |
| Extra Active | Physically demanding job or double training | 1.9 |
Calorie Goal Table
| Goal | Calories | Explanation |
|---|---|---|
| Weight Loss (−15%) | TDEE × 0.85 | Moderate deficit for sustainable fat loss |
| Maintenance | TDEE | Balanced intake and energy expenditure |
| Weight Gain (+15%) | TDEE × 1.15 | Small surplus for lean muscle growth |
How to Use Your Calorie Results
If your TDEE = 2500 kcal:
- Weight Loss: Consume around 2100–2200 kcal/day.
- Maintenance: Consume about 2500 kcal/day.
- Weight Gain: Consume about 2800–2900 kcal/day.
Track your weight and adjust every 2–4 weeks. Increase protein intake (~1.6–2.2g per kg body weight) and get sufficient sleep (7–8 hours/night).
Pro Tip
The key to success isn’t a strict diet — it’s consistency and small, sustainable changes. This calorie calculator is a guide, but your body gives the best feedback — listen to it and adapt accordingly.
Calorie Calculator / TDEE Calculator – Daily Calories for Loss, Maintenance & Gain
Discover how many calories your body needs every day to lose fat, gain muscle, or maintain weight. Our Calorie Calculator uses your BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure) to estimate your personalized nutrition plan.
Learn more from the World Health Organization's Healthy Diet Guide or the CDC Healthy Weight Resource.
Top Nutrition Tips for Managing Calories
- Track your meals: Use a food diary or app to record what you eat daily.
- Focus on whole foods: Eat fruits, vegetables, lean proteins, and whole grains for better nutrition.
- Plan balanced meals: Combine protein, healthy fats, and fiber to stay full and energized.
About the Calorie Calculator
Our Calorie Calculator helps you estimate how many calories you should consume each day based on your age, gender, activity level, and fitness goals. Whether you want to lose weight, maintain your weight, or gain muscle mass, this tool gives you a clear daily calorie target.
For more accurate results, try our BMI Calculator, Body Fat Calculator, and Macro Calculator. You can also check our Sleep Calculator and Water Intake Calculator to support your healthy lifestyle.