Calorie Calculator: Daily Intake Needs
Calculate your daily calorie needs (TDEE) based on age, weight, height, and activity level.
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Calorie Calculator: Daily Intake Needs A calorie calculator estimates your Total Daily Energy Expenditure (TDEE) — the number of calories your body burns each day from resting metabolism, physical activity, and food digestion. Enter your age, sex, height, weight, and activity level; the calculator outputs your maintenance calories plus targets for weight loss, gain, or maintenance. --- See our complete guide to health calculators for the full toolkit. What Is a Calorie Calculator? A calorie calculator is an online tool that estimates your daily energy needs using validated metabolic equations. The most accurate currently available is the Mifflin-St Jeor equation, developed in a 1990 study published in the Journal of the American Dietetic Association that measured resting metabolic rate in…
Frequently Asked Questions
How do I calculate daily calorie intake?
Calculate your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor formula, then multiply by an activity factor. A sedentary person multiplies by 1.2; lightly active by 1.375; moderately active by 1.55; very active by 1.725. The result is your Total Daily Energy Expenditure (TDEE) — your maintenance calories.
What is TDEE?
Total Daily Energy Expenditure is the total number of calories your body burns in a day, including your resting metabolic rate, the energy cost of digesting food (thermic effect), and all physical activity. TDEE is your maintenance calorie intake — eating at TDEE keeps your weight stable.
What is BMR vs TDEE?
BMR (Basal Metabolic Rate) is the calories burned at complete rest to maintain basic functions like breathing and circulation. TDEE adds the calories burned through activity and food digestion. TDEE is always higher than BMR — for most people, 20–50% higher depending on activity level.
How many calories should I eat to lose weight?
Subtract 500 from your TDEE to lose approximately 0.5 kg (1 lb) per week. A 1,000 kcal deficit aims for 1 kg (2 lb) per week, which is near the upper safe limit for most people. Going below 1,200 kcal/day for women or 1,500 kcal/day for men is generally not recommended without medical supervision.
How accurate are online calorie calculators?
The Mifflin-St Jeor equation has an average error of ±10% at the individual level in clinical testing. It's the most accurate formula for general use. Individual metabolic variation means some people burn significantly more or fewer calories than the formula predicts — tracking real results over 2–4 weeks is more reliable than any single formula.
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