Daily Calorie (BMR/TDEE) Calculator — Free Online Tool
How many calories do you actually need each day? This calculator estimates your BMR (calories burned at rest) and TDEE (total daily burn including activity), then gives targets for losing, maintaining, or gaining weight.
What is the Daily Calorie (BMR/TDEE) Calculator?
Your body burns energy around the clock — keeping you warm, breathing, thinking — and that baseline is your Basal Metabolic Rate (BMR). Add daily movement and exercise and you get Total Daily Energy Expenditure (TDEE), the number of calories that maintains your current weight.
We use the Mifflin-St Jeor equation, considered the most accurate widely-available BMR formula without lab testing. You pick an activity level, and the calculator multiplies BMR by the matching factor. For weight loss it subtracts a moderate deficit; for gain it adds a surplus. These are estimates — real needs vary with muscle mass, hormones, and health conditions.
How to use this calculator
- Select your sex, then enter age, height (cm), and weight (kg).
- Choose the activity level that best matches your week.
- Click Calculate Calories to see BMR, TDEE, and goal targets.
Formula
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is what you'd burn lying still all day. TDEE adds everything else — walking, working, exercising — so it's the number that matters for diet planning.
How many calories should I eat to lose weight?
A deficit of about 500 kcal/day typically yields ~1 lb (0.45 kg) per week. Our calculator shows mild and standard deficit targets.
Is 1,200 calories a day safe?
Very low intakes can cause nutrient deficiencies and muscle loss. Most adults shouldn't go below 1,200 (women) / 1,500 (men) without medical supervision.
Why am I not losing weight at my target calories?
Common causes: underestimating portions, overestimating activity, water retention, or metabolic adaptation. Track consistently for 2–3 weeks before adjusting.