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Daily Calorie Calculator

Calculate your Total Daily Energy Expenditure (TDEE) and get personalized calorie recommendations

Calculate Your Daily Calorie Needs

Basic Info

Activity Level

Goals

Gender:

Age:

years

Height:

Weight:

Select Your Activity Level

Choose the option that best describes your typical day:

🪑

Sedentary

×1.2

Little to no exercise, desk job, mostly sitting throughout the day

🚶

Light Activity

×1.375

Light exercise 1-3 days per week, some walking, light sports

🏃

Moderate Activity

×1.55

Moderate exercise 3-5 days per week, regular gym visits, sports

💪

Very Active

×1.725

Hard exercise 6-7 days per week, athlete training, physical job

🏋️

Extremely Active

×1.9

Very hard exercise, physical job + exercise, training 2x per day

What's Your Goal?

Select your primary fitness goal:

📉

Lose Weight

Create a caloric deficit for weight loss

⚖️

Maintain Weight

Maintain current weight and body composition

📈

Gain Weight

Create a caloric surplus for weight gain

Your Daily Calorie Recommendations

BMR (Basal Metabolic Rate)

Calories burned at rest

TDEE (Total Daily Energy Expenditure)

Calories needed to maintain weight

For Your Goal

Recommended daily calories

Recommended Macronutrient Breakdown

Protein 25-30%

0 cal

Carbohydrates 40-50%

0 cal

Fats 20-30%

0 cal

Tips for Success

About Daily Calorie Needs

Your Total Daily Energy Expenditure (TDEE) represents the total number of calories you burn in a day, including your Basal Metabolic Rate (BMR) plus calories burned through physical activity.

🔥 TDEE Components

BMR (60-75%): Calories burned at rest for basic body functions
TEF (8-15%): Thermic Effect of Food - calories burned digesting food
NEAT (15-30%): Non-Exercise Activity Thermogenesis - daily activities
EAT (15-30%): Exercise Activity Thermogenesis - planned exercise

⚖️ Caloric Balance

Deficit: Eat less than TDEE to lose weight (500 cal = ~0.5kg/week)
Maintenance: Eat equal to TDEE to maintain weight
Surplus: Eat more than TDEE to gain weight (500 cal = ~0.5kg/week)

Important Note

These calculations provide estimates based on established formulas. Individual needs may vary due to genetics, medical conditions, medications, and other factors. Consult healthcare professionals for personalized nutrition advice.