Daily Calorie Calculator
Calculate your daily calorie needs based on age, gender, weight, height, and activity level. Get your TDEE (Total Daily Energy Expenditure) and personalized macros.
How to Use This Calculator
- Select your measurement system (Imperial or Metric)
- Enter your age, gender, and activity level
- Input your height and weight
- Choose your fitness goal (lose, maintain, or gain weight)
- Click Calculate to see your daily calorie needs
- Share or bookmark your results - the URL automatically saves all your inputs!
Measurement System
Personal Information
Your Measurements
Activity Level
Your Goal
🔥 Understanding TDEE
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn each day, including your Basal Metabolic Rate (BMR) and activity level. Knowing your TDEE helps you set accurate calorie targets for your fitness goals.
📊 How It Works
We use the Mifflin-St Jeor equation, the most accurate formula for calculating BMR. Your BMR is then multiplied by your activity level to get your TDEE. From there, we adjust calories based on your goal (deficit for weight loss, surplus for weight gain).
💡 Pro Tips
- Start conservative: It's easier to lower calories than to increase them
- Track consistently: Monitor your weight weekly and adjust as needed
- Focus on protein: Aim for 0.7-1g per pound of body weight
- Be patient: Sustainable changes take time, typically 1-2 lbs per week
🔗 Save & Share Your Calculation
Your inputs are automatically saved in the URL. You can bookmark this page to save your calculation, or use the Share button to send it to others. When you return or share the link, all values will be restored automatically.
Frequently Asked Questions
How many calories should I eat per day to lose weight?
For safe weight loss of 1 lb/week, eat 500 calories below your TDEE (Total Daily Energy Expenditure). For most adults, this means 1,500-2,000 calories/day for women and 2,000-2,500 for men, depending on activity level. Never go below 1,200 (women) or 1,500 (men) without medical supervision.
What is TDEE and why does it matter?
TDEE (Total Daily Energy Expenditure) is the total calories your body burns daily including basal metabolism, digestion, and physical activity. It matters because eating above TDEE causes weight gain, eating below causes weight loss, and eating at TDEE maintains weight. It's the foundation of any nutrition plan.
Does exercise increase how many calories I can eat?
Yes, exercise increases your TDEE, allowing more food intake while maintaining or losing weight. However, most people overestimate exercise calories. A 30-minute jog burns approximately 250-350 calories — about one small meal. Combine exercise with mindful eating rather than 'eating back' all exercise calories.