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Daily calorie needs calculator

Find your basal metabolic rate (BMR) and total daily energy expenditure (TDEE) from sex, age, weight, height and activity level.

For information only Results are estimates based on general formulas and do not replace the advice of a doctor, dietitian or qualified professional. They are not a diagnosis or treatment. If you have a medical condition, are pregnant or have doubts, talk to a professional before changing your diet or training.

The data you enter stays in your browser: it is not sent or stored.

Example values

Example TDEE: 30-year-old man, 75 kg, 175 cm; 30-year-old woman, 60 kg, 165 cm.

Activity levelManWoman
Sedentary (little or no exercise)2039 kcal/day1584 kcal/day
Light (1-3 workouts per week)2336 kcal/day1815 kcal/day
Moderate (3-5 workouts per week)2633 kcal/day2046 kcal/day
Active (6-7 workouts per week)2930 kcal/day2277 kcal/day
Athlete (intense or twice-daily training)3228 kcal/day2508 kcal/day

How it is calculated

We use the Mifflin-St Jeor formula for BMR: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, then +5 for men and −161 for women. TDEE is BMR multiplied by an activity factor from 1.2 (sedentary) to 1.9 (athlete). To lose fat or gain muscle, start from a moderate deficit or surplus of about 500 kcal a day: it is a starting point, to adjust based on real results.

Frequently asked questions

What is the difference between BMR and TDEE?
BMR is the energy your body uses at rest for vital functions. TDEE also includes daily movement and exercise: it is the number of calories you need to maintain your weight.
How many calories should I cut to lose weight?
A moderate deficit of about 300-500 kcal a day below your TDEE allows gradual, sustainable loss. Very aggressive deficits are not recommended without professional supervision.
How accurate is this estimate?
It is an estimate: formulas are population averages and your metabolism can differ by 10% or more. Track weight and performance for 2-3 weeks and adjust accordingly.
How do I choose my activity level?
Consider your whole week, including work. If in doubt, pick the lower level: people tend to overestimate how much they really move.

Training and nutrition glossary

Basal metabolic rate (BMR) TDEE (total daily energy expenditure) Calorie deficit
Macros BMI and ideal weight Body fat One-rep max Water per day Calories burned

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