Daily Calorie Needs Calculator
Estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to understand your daily calorie requirements.
Understanding Your Calorie Needs
Calories are units of energy that your body uses to perform all its functions, from breathing and thinking to exercising and digesting food. Understanding your daily calorie needs is fundamental for managing your weight, whether you aim to lose, maintain, or gain weight.
Basal Metabolic Rate (BMR)
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain basic life-sustaining functions. This includes processes like breathing, circulation, cell production, nutrient processing, and temperature regulation. It's the minimum amount of energy your body needs to simply exist.
The calculator uses the Mifflin-St Jeor equation, which is widely considered one of the most accurate BMR formulas:
- For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
- For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Total Daily Energy Expenditure (TDEE)
While BMR accounts for your resting energy needs, your Total Daily Energy Expenditure (TDEE) includes the calories you burn through all activities throughout the day. This encompasses your BMR, the thermic effect of food (calories burned during digestion), and the energy expended during physical activity.
To calculate TDEE, your BMR is multiplied by an activity factor:
- Sedentary: BMR × 1.2 (little to no exercise)
- Lightly Active: BMR × 1.375 (light exercise/sports 1-3 days/week)
- Moderately Active: BMR × 1.55 (moderate exercise/sports 3-5 days/week)
- Very Active: BMR × 1.725 (hard exercise/sports 6-7 days a week)
- Extra Active: BMR × 1.9 (very hard exercise/physical job)
How to Use This Calculator
- Enter Your Weight: Input your current weight in kilograms (kg).
- Enter Your Height: Input your height in centimeters (cm).
- Enter Your Age: Provide your age in years.
- Select Your Gender: Choose male or female, as calorie needs differ significantly between genders.
- Choose Your Activity Level: Select the option that best describes your typical weekly physical activity.
- Click "Calculate Calories": The calculator will instantly display your estimated BMR and TDEE.
Example Calculation:
Let's consider a 30-year-old male, weighing 70 kg, standing 175 cm tall, with a moderately active lifestyle.
- BMR Calculation (Male): (10 × 70) + (6.25 × 175) – (5 × 30) + 5
- BMR = 700 + 1093.75 – 150 + 5 = 1648.75 calories
- TDEE Calculation (Moderately Active): 1648.75 × 1.55 = 2555.56 calories
So, this individual would have a BMR of approximately 1649 calories and a TDEE of about 2556 calories per day.
Important Considerations
While this calculator provides a good estimate, individual calorie needs can vary based on genetics, body composition (muscle vs. fat), hormonal factors, and environmental conditions. For personalized dietary advice or specific health goals, always consult with a healthcare professional or a registered dietitian.