Calorie Calculator — Find Your Daily Calorie Needs (TDEE)
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle formula. Get a goal-based calorie table for weight loss or gain, and customize your macronutrient split with adjustable carb/protein/fat sliders.
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How to Calculate Your Daily Calorie Needs
- 01
Enter your personal stats
Input age, biological sex, weight, and height. Choose metric or imperial. Optionally select the Katch-McArdle formula if you know your body fat %.
- 02
Select your activity level
Choose from five activity levels from sedentary to extra active. This multiplier is applied to your BMR to get your TDEE.
- 03
Review your results and adjust macros
See your BMR, TDEE, and a goal table for weight loss or gain. Adjust the macro sliders to customize your carb/protein/fat split.
Frequently Asked Questions
What is TDEE and why does it matter?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your basal metabolic rate plus calories burned through all physical activity. It's the number you compare against your food intake to determine whether you will gain, lose, or maintain weight. Eating below your TDEE creates a deficit (weight loss); eating above creates a surplus (weight gain).
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep organs functioning. TDEE multiplies your BMR by an activity factor (1.2 for sedentary up to 1.9 for very active people) to estimate total daily burn. Most people should use TDEE, not BMR, when planning their calorie intake.
Which formula should I use — Mifflin-St Jeor or Harris-Benedict?
The Mifflin-St Jeor equation (default) is the most validated for estimating BMR in most adults and is recommended by the Academy of Nutrition and Dietetics. The revised Harris-Benedict equation is also widely used and gives similar results. Katch-McArdle is most accurate if you know your body fat percentage, as it uses lean body mass and is not affected by total body weight as much.
How many calories should I eat to lose weight?
A deficit of 500 calories/day below your TDEE creates approximately a 1 lb/week weight loss rate. A 250 cal/day deficit = ~0.5 lb/week (slower, more sustainable). A 1,000 cal/day deficit = ~2 lb/week (aggressive, may be hard to sustain). Most health guidelines recommend a maximum of 1–1.5 lb/week for sustainable fat loss while preserving muscle.
What are macronutrients and how should I split them?
Macronutrients are carbohydrates (4 cal/g), protein (4 cal/g), and fat (9 cal/g). The default 40/30/30 split (carbs/protein/fat) is a balanced general-purpose ratio. Higher protein (35–40%) is recommended during weight loss to preserve muscle. Athletes may benefit from higher carbohydrates (50–60%) for fuel. Use the sliders to adjust based on your specific goals.