Calorie Calculator – Daily Calorie Needs (TDEE)

Calculate your daily calorie needs based on your age, height, weight, sex, and activity level. Get recommendations for weight loss, maintenance, or muscle gain.

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BMR and TDEE Explained

Basal Metabolic Rate (BMR) is the calories your body burns at rest to maintain basic functions like breathing and circulation. Total Daily Energy Expenditure (TDEE) is BMR multiplied by an activity factor. This calculator uses the Mifflin-St Jeor equation, currently the most accurate BMR formula for most people.

Calorie Deficit for Weight Loss

A calorie deficit means consuming fewer calories than you expend. 1 pound of fat ≈ 3,500 calories. A 500 calorie/day deficit creates roughly 1 pound of fat loss per week. Deficits larger than 1,000 calories/day risk muscle loss, nutrient deficiencies, and metabolic adaptation.

Why Calorie Calculators Are Estimates

Individual metabolism varies by up to 15–20% from calculated estimates. Gut microbiome composition, sleep quality, stress hormones, and genetic variation all affect actual calorie needs. Use this as a starting point, then adjust based on real-world results over 2–3 weeks.