Daily Calorie Calculator
Calculate your daily calorie needs based on activity level.
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kg
How to Calculate
Total Daily Energy Expenditure (TDEE) is calculated by multiplying the Basal Metabolic Rate (BMR) by an activity factor.
TDEE = BMR × Activity Factor
Activity factors:
• Sedentary (no exercise): 1.2
• Light activity (1–3 days/week): 1.375
• Moderate activity (3–5 days/week): 1.55
• Active (6–7 days/week): 1.725
• Very active (twice a day or more): 1.9
To lose weight, reduce calories by ~500 kcal below TDEE. To gain weight, add ~500 kcal above TDEE.
Example
FAQ
Will I lose weight if I eat less than my TDEE?
Yes, consuming fewer calories than your TDEE will cause weight loss. A daily deficit of ~500 kcal typically results in ~0.5 kg of weight loss per week.
How do I choose my activity level?
Select based on the number of intentional exercise sessions per week. Everyday walking is not counted — only deliberate exercise sessions.
Is counting calories enough for a healthy diet?
Calorie balance matters, but nutrient balance is equally important. Maintain appropriate ratios of carbohydrates, protein, and fat, and ensure adequate vitamins and minerals.