Daily Calorie Needs Calculator
This calculator estimates daily energy expenditure using the Mifflin–St Jeor equation and an activity multiplier. Actual energy needs can vary between individuals.
What Are Daily Calorie Needs?
This calculator estimates Total Daily Energy Expenditure (TDEE) — a widely used estimate of daily energy use based on a BMR formula and an activity multiplier. Actual energy needs can vary between individuals because of muscle mass, genetics, health conditions, and other factors this tool does not measure.
How to Use This Calculator
- Enter your age — Type your current age in years.
- Select your sex — Choose Male or Female.
- Enter your weight — Type your weight in kilograms.
- Enter your height — Type your height in centimeters.
- Select your activity level — Choose from Sedentary to Very Active.
- Click "Calculate" — The tool shows an estimated TDEE in kcal/day.
Activity Level Descriptions
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little to no exercise, desk job | 1.2 |
| Lightly Active | Light exercise 1–3 days/week | 1.375 |
| Moderately Active | Moderate exercise 3–5 days/week | 1.55 |
| Active | Hard exercise 6–7 days/week | 1.725 |
| Very Active | Very hard exercise daily or physical job | 1.9 |
How TDEE Is Calculated
In this calculator, estimated TDEE is calculated by multiplying the Mifflin–St Jeor BMR estimate by an activity multiplier. There is no separate digestion (TEF) term in the JavaScript.
- Male: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5
- Female: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) − 161
- Estimated TDEE = BMR × Activity Multiplier (then rounded to the nearest whole number)
Using the Estimate
The result is an estimate of energy expenditure at the selected activity level, not a medically individualized diet prescription. People sometimes discuss a modest calorie difference relative to such an estimate when talking with a clinician about weight change. This page does not set a calorie target, guarantee weight or fat loss, or recommend a protein intake.
Example TDEE Values
| Person | BMR (kcal/day) | Activity Level | TDEE (kcal/day) |
|---|---|---|---|
| Male, 30, 80kg, 180cm | 1,780 | Moderate | 2,759 |
| Female, 25, 65kg, 165cm | 1,395.25 | Light | 1,918 |
| Male, 40, 90kg, 175cm | 1,798.75 | Active | 3,103 |
| Female, 35, 70kg, 170cm | 1,426.5 | Sedentary | 1,712 |
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR is an estimate of calories used at rest. In this calculator, estimated TDEE is BMR multiplied by an activity factor. It is an estimate of daily energy expenditure, not a guaranteed calorie requirement for meal planning.
How accurate is this calorie calculator?
This tool uses the Mifflin–St Jeor equation, a widely used estimate, plus an activity multiplier. Individual metabolism, muscle mass, genetics, and other factors can produce a different actual energy need. Treat the result as an approximation, not a precise measurement.
Does this calculator give a weight-loss calorie target?
No. It does not compute a deficit or predict weight change. The result is an estimated TDEE only.
Should I recalculate if my weight or activity changes?
You can re-run this estimate with updated inputs. The tool does not automatically adjust a diet plan.
Does this calculator provide a muscle-gain calorie target?
No. It only estimates TDEE. It does not prescribe a surplus, a “lean bulk,” or a protein target.
Does TDEE change with age?
In this formula, a higher age lowers the BMR estimate, so estimated TDEE is also lower if other inputs stay the same. Real-world needs still vary between individuals.