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TDEE & Calorie Calculator
Total Daily Energy Expenditure and daily calorie needs.
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- Enter basic details: Provide your age, sex, height, weight, and sometimes body‑fat percentage if you want a more advanced estimate.
- Choose activity level: Select an activity description from sedentary to very active; each corresponds to a physical activity level (PAL) multiplier like 1.2, 1.4, 1.6, and higher.
- Set your goal: Indicate whether you want to maintain weight, lose weight, or gain muscle; the calculator adjusts calories up or down from maintenance by a safe daily deficit or surplus.
- Review calorie targets: The results show maintenance calories and suggested intakes for slow, moderate, or more aggressive weight change, often with weekly weight‑change estimates.
What the Calorie Calculator does
The Calorie Calculator estimates how many calories you need each day to maintain your current weight, or to lose or gain weight at a controlled pace.
It uses established BMR equations such as Mifflin‑St Jeor or Harris‑Benedict and multiplies them by an activity factor to estimate total daily energy expenditure (TDEE).
BMR, TDEE, and calorie math
Basal metabolic rate (BMR) estimates how many calories your body burns at complete rest to support vital functions like breathing and circulation.
Total daily energy expenditure (TDEE) multiplies BMR by an activity factor to include movement, exercise, and the energy cost of digestion.
- Mifflin‑St Jeor equation: For women, BMR=10×weight(kg)+6.25×height(cm)−5×age−161BMR=10×weight(kg)+6.25×height(cm)−5×age−161; for men, the last term is +5+5 instead of −161−161.
- Harris‑Benedict and Katch‑McArdle: Some calculators offer the revised Harris‑Benedict or Katch‑McArdle formulas, the latter using lean body mass and often being more accurate for lean individuals.
- Calorie deficit and surplus: A deficit occurs when calorie‑out (TDEE) exceeds calorie‑in, leading to weight loss; a surplus does the opposite and supports weight gain.
How the Calorie Calculator works
- Step 1 – Calculate BMR: The tool applies a BMR formula (usually Mifflin‑St Jeor) using your age, sex, height, and weight, or a lean‑mass‑based formula if you provide body fat.
- Step 2 – Multiply by activity level: It multiplies BMR by an activity multiplier like 1.2 (sedentary) or 1.6–2.0 (more active) to estimate TDEE, the calories you burn per day.
- Step 3 – Apply your goal: For weight loss, it subtracts a moderate number of calories (for example 300–500 per day); for gain, it adds a surplus of similar size.
- Step 4 – Output daily targets: The calculator displays daily calorie goals, and some tools also suggest macro splits or show how long it may take to reach a target weight.
Outputs you will see
- Maintenance calories (TDEE): An estimate of how many calories you need per day to keep your weight stable at your current activity level.
- Calories to lose or gain weight: Suggested daily intakes for slow, moderate, or faster fat loss or weight gain, often paired with estimated weekly change.
- Optional macros and BMI: Some calculators provide recommended protein, carb, and fat grams, along with BMI and other health indicators.
Who should use the Calorie Calculator
- People managing weight: Anyone aiming to lose fat, gain muscle, or maintain weight can use calorie estimates as a starting point for planning meals.
- Athletes and active individuals: Those training regularly can match calorie intake to training demands and recovery needs.
- Health‑conscious users: Individuals who want data‑driven guidance, alongside professional advice, can better understand their daily energy needs.