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Calorie Calculator: Daily Intake & TDEE for Weight Loss

Calorie calculator online: estimate daily calorie needs and TDEE with BMR formulas for weight loss, gain, and maintenance goals.

Updated 2026-08-16

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Features

  • Calculate BMR (Basal Metabolic Rate) using Mifflin-St Jeor equation
  • Calculate TDEE (Total Daily Energy Expenditure)
  • Support 5 activity levels from sedentary to very active
  • Calculate calories for weight loss, maintenance, or gain
  • Based on scientifically validated formulas
  • Instant calculation as you type
  • Shows breakdown of BMR and TDEE
  • Adjusts calories based on your fitness goal
  • Works for both men and women

How to Use

  1. 1Enter your weight in kilograms.
  2. 2Enter your height in centimeters.
  3. 3Enter your age in years.
  4. 4Select your gender (male or female).
  5. 5Choose your activity level.
  6. 6Select your goal (lose weight, maintain, or gain weight).
  7. 7View your BMR, TDEE, and target daily calories.
  8. 8Adjust activity level to see how exercise affects calorie needs.
  9. 9Compare weight loss, maintenance, and gain targets side by side.

Frequently Asked Questions

What is BMR and TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain basic functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) is your BMR plus calories burned through activity. TDEE represents your total daily calorie needs to maintain your current weight.

What formula does this calculator use?

The calculator uses the Mifflin-St Jeor equation, which is considered the most accurate BMR formula for modern populations. For men: BMR = 10×weight + 6.25×height - 5×age + 5. For women: BMR = 10×weight + 6.25×height - 5×age - 161.

How are weight loss/gain calories calculated?

For weight loss: TDEE - 500 calories (creates a deficit for ~0.5 kg/week loss). For weight gain: TDEE + 500 calories (creates a surplus for ~0.5 kg/week gain). These are moderate, sustainable rates. For faster results, adjust the deficit/surplus, but consult a healthcare provider.

What activity level should I choose?

Sedentary: Desk job, little exercise. Light: Exercise 1-3 days/week. Moderate: Exercise 3-5 days/week. Active: Exercise 6-7 days/week. Very Active: Hard exercise daily or physical job. When in doubt, choose the lower level for a conservative estimate.

Why might my actual needs differ from the calculation?

The formula provides estimates based on averages. Individual metabolism varies due to genetics, muscle mass, health conditions, and other factors. Use this as a starting point and adjust based on your results over 2-3 weeks. Track your weight and adjust calories as needed.

How do I convert calories to kilojoules?

1 kcal = 4.184 kJ. To convert a result shown in kcal, multiply by 4.184; for example 2,000 kcal is about 8,368 kJ. Food labels in many countries (EU, Australia, NZ) list energy in kJ, often alongside kcal; the calculator shows kcal, so multiply for a kJ comparison.

Can I calculate calories for specific foods or recipes?

No. This calculator estimates your personal daily energy needs (BMR and TDEE), not the calories of individual foods. For per-food or per-recipe calories, read the nutrition label (energy per 100 g or per serving) or look the food up in a nutrition database, then add up the servings you ate and compare against your daily target.

How many calories should I eat to lose 1 kg per week?

To lose approximately 1 kg per week, you need a daily deficit of about 1,100 calories (since 1 kg of fat ≈ 7,700 calories). This is aggressive and may not be safe for everyone. Most health organizations recommend 0.5-1 kg per week maximum. Start with a 500-calorie deficit for sustainable weight loss.

Does muscle mass affect BMR?

Yes significantly. Muscle tissue burns more calories at rest than fat tissue (roughly 3x more). This is why the Mifflin-St Jeor formula includes weight but doesn't directly account for body composition. Strength training to build muscle will naturally increase your BMR over time.

Is the Mifflin-St Jeor formula better than Harris-Benedict?

Yes. The Mifflin-St Jeor equation, developed in 1990, is considered more accurate for modern populations than the older Harris-Benedict formula (1919). Studies show Mifflin-St Jeor estimates BMR within 10% of measured value for most people, making it the recommended formula by the Academy of Nutrition and Dietetics.

What is a calorie deficit and how much should I aim for?

A calorie deficit means consuming fewer calories than your TDEE. A deficit of 300-500 calories per day leads to safe weight loss of about 0.25-0.5 kg per week. A deficit of 500-1,000 calories can lead to 0.5-1 kg per week but should be monitored. Deficits over 1,000 calories daily are generally not recommended without medical supervision as they can lead to muscle loss and nutritional deficiencies.

How does age affect my calorie needs?

BMR naturally decreases with age: about 1-2% per decade after age 20 due to muscle mass loss and hormonal changes. This is why middle-aged adults often need fewer calories than younger adults of the same weight and height. Strength training can partially offset this decline by maintaining or building muscle mass.

What's the difference between calories and kilocalories?

In nutrition, 'calories' actually refer to kilocalories (kcal). One food Calorie (capital C) equals 1,000 small calories (cal), which is the same as 1 kilocalorie. So when the calculator shows 2,000 kcal, that's the same as 2,000 food Calories. The terms are used interchangeably in dietary contexts.

How does intermittent fasting affect TDEE calculations?

Intermittent fasting doesn't change the basic TDEE calculation; your body still burns the same number of calories regardless of when you eat. However, fasting can affect hunger hormones and may help people naturally eat less. The TDEE-based calorie targets remain valid regardless of your eating schedule. Focus on total daily intake rather than meal timing.

Why do different calculators give me different numbers?

Calculators differ because they use different equations and activity multipliers. This tool uses Mifflin-St Jeor (the modern standard, accurate within about 10%); others may use Harris-Benedict (1919), Katch-McArdle (needs body-fat %), or different activity factors like 1.2 vs 1.375 for light activity. A spread of 5-10% between calculators is normal and none of them is 'wrong'; what matters is consistency: pick one calculator, use its number as a starting point, and adjust after 2-3 weeks based on your actual weight trend.

Can I use this calculator for my dog or cat?

No. This tool uses the Mifflin-St Jeor equation, which is validated for human adults only, and pet energy needs follow different rules. A rough veterinary starting point is the resting energy requirement: 70 × body weight (kg)^0.75 kcal per day for an average adult dog or cat, multiplied by a factor for life stage, neuter status and activity. Ask your veterinarian for the right target; never apply a human calorie goal to a pet.

How many calories does a specific exercise burn: can the calculator tell me?

It does not break down individual exercises; the activity level you select already bundles all of your weekly exercise into the TDEE. To estimate a single session, use the MET formula: calories = MET × your weight (kg) × hours. Examples: brisk walking ≈ 4.3 MET, jogging ≈ 7, running at 8 km/h ≈ 8.3, cycling ≈ 6.8. So a 70 kg person jogging for 30 minutes burns roughly 7 × 70 × 0.5 ≈ 245 kcal.

I've been dieting for two weeks and the scale hasn't moved: is the calculator wrong?

Not necessarily. The formula is accurate to about ±10%, but plateaus are common: water retention, muscle gain offsetting fat loss, under-counting portions (weigh food instead of eyeballing), and the fact that your TDEE drops as you lose weight; a 5 kg loss cuts maintenance by roughly 100 kcal/day. Recalculate with your new weight, track intake accurately for another 2-3 weeks, and only then adjust the deficit by 100-200 kcal.

I picked the wrong gender or activity level: how much does it change the result?

Noticeably. Gender changes BMR by about 166 kcal for the same height, weight, and age (the equation adds 5 for men, subtracts 161 for women). Activity level matters more: moving from sedentary (1.2) to light activity (1.375) raises TDEE by roughly 8-15%, which for a 2,000 kcal maintenance is 160-300 kcal per day, enough to decide between losing and gaining. Just correct the fields; the calculation updates instantly.