About this calculator
Total daily energy expenditure (TDEE) is the total amount of calories your body consumes in a day, including basal metabolic rate (BMR) and activity expenditure.
BMR was calculated using the Mifflin-St Jeor formula: for men: (10 × weight in kilograms) + (6.25 × height in centimeters) - (5 × age) + 5; for women: (10 × weight in kilograms) + (6.25 × height in centimeters) - (5 × age) - 161.
Multiply the BMR by the activity factor to get TDEE. To lose weight, you need to consume fewer calories than TDEE; to gain muscle, you need to consume more calories than TDEE. Accurate knowledge of calories is the foundation of any nutrition plan.
What it calculates
The calorie calculator estimates daily energy needs from age, sex, height, weight, and activity level. It is a planning reference, not a medical prescription.
Formula
Many estimates calculate BMR first, then multiply by an activity factor to estimate TDEE. Common formulas include Mifflin-St Jeor and Harris-Benedict.
Inputs
- Age, sex, height, and weight.
- Activity level.
- Goal: maintain, lose, or gain weight.
Example
| Goal | Key input | Output |
|---|---|---|
| Maintain weight | Current activity level | Maintenance calories |
| Weight loss | Calorie deficit | Target intake range |
| Weight gain | Calorie surplus | Target intake range |
How to interpret the result
Estimated calories are a starting point. Actual needs vary with metabolism, exercise, health status, and tracking accuracy.
Common mistakes
- Choosing too high an activity level can overestimate calories.
- Do not treat estimates as medical advice.
- Extreme calorie restriction may be unsafe.
How to use
Using the calorie calculator requires entering a few basic information. First, select the gender (male/female) because the basal metabolic rate of men and women is different. Then enter age, height (cm) and weight (kg), which are key parameters for calculating BMR.
Next, choose your activity level: sedentary (office job, little exercise), light activity (exercise 1-3 days per week), moderate activity (exercise 3-5 days per week), high activity (exercise 6-7 days per week), very active (physical labor or training multiple times per day). Activity level determines the BMR multiple factor.
Finally, choose your goal: lose fat, gain muscle, or maintain weight. After clicking "Calculate", the system will display: BMR (basal metabolic rate), TDEE (total daily consumption), recommended calorie intake, and distribution of the three major nutrients (grams and calories of protein, carbohydrates, and fat). You can develop a meal plan based on this data and use the food calorie chart to control your daily intake.
Main features
This calorie calculator is fully functional and scientific. The internationally recognized Mifflin-St Jeor formula is used to calculate BMR, which is more accurate than traditional formulas. Supports 5 activity level options to accurately match your lifestyle. Provides three goal modes: fat loss, muscle gain, and maintenance, and automatically adjusts calorie recommendations.
Not only does it calculate total calories, it also provides detailed distribution recommendations for the three major nutrients. The recommended proportions of protein, carbohydrates, and fat are based on the principles of sports nutrition to ensure nutritional balance. Grams and calories for each nutrient are displayed so you can plan a specific diet.
The interface clearly displays all key data: BMR, TDEE, target intake, and nutrient distribution at a glance. Supports switching between metric units (kilograms, centimeters) and imperial units (pounds, inches). Calculation results can be saved or printed for long-term tracking. Completely free, based on scientific research and suitable for healthy people of all ages.
Use cases
Calorie calculator plays an important role in multiple health management scenarios. People who want to lose weight use a calculator to determine their daily calorie target, create a reasonable calorie deficit (usually 300-500 kcal), and avoid metabolic decline caused by excessive dieting. Use a food diary to record daily intake to ensure it is within target range.
Bodybuilders need a caloric surplus to support muscle growth, and the calculator helps determine appropriate caloric and protein intake. It is generally recommended to consume 1.6-2.2 grams of protein per kilogram of body weight. Athletes and fitness enthusiasts adjust caloric intake according to training intensity to ensure adequate energy.
Nutritionists and health coaches use calculators to create personalized diet plans for clients. During medical rehabilitation, patients control caloric intake and manage chronic diseases such as diabetes and hypertension according to medical advice. Calculate additional caloric needs for pregnant and nursing women.
Used by the general population to maintain a healthy weight, understand their energy needs, and avoid overeating or malnutrition. Older adults should adjust their diet based on their activity level to prevent muscle loss. Ensure adequate nutritional intake for adolescents during their growth and development period.