Daily calorie calculator
Estimate daily calorie needs using Mifflin-St Jeor or Harris-Benedict equations. Adjusts for activity level and weight goals.
- Free, no sign-up
- No data stored
- Reviewed 2026-01-15
Your details
Results
- Bmr
- 2,807 kcal
- Tdee
- 4,351 kcal
- Weekly calories
- 30,459 kcal
Bmr note
Activity multiplier: ×1.55
Goals
| Goal | Per day | Per week |
|---|---|---|
| Goal mild loss | 4,101 kcal | 28,709 kcal |
| Goal loss | 3,851 kcal | 26,959 kcal |
| Goal maintain | 4,351 kcal | 30,459 kcal |
| Goal mild gain | 4,601 kcal | 32,209 kcal |
| Goal gain | 4,851 kcal | 33,959 kcal |
Activity table
| Activity | Factor | Tdee |
|---|---|---|
| Activity sedentary | 1.2 | 3,369 kcal |
| Activity light | 1.375 | 3,860 kcal |
| Activity moderate | 1.55 | 4,351 kcal |
| Activity very | 1.725 | 4,843 kcal |
| Activity extra | 1.9 | 5,334 kcal |
Calorie note
About the Calorie Calculator
Estimate your Total Daily Energy Expenditure (TDEE) based on height, weight, age, sex and activity level. The result shows your maintenance calories and adjusted targets for weight loss or gain.
Two validated formulae are available: Mifflin-St Jeor (recommended for most adults) and revised Harris-Benedict. If you know your body fat percentage, entering it improves accuracy via the Katch-McArdle formula.
How to use the Calorie Calculator
- Enter height, weight, age and sex.
- Select your activity level.
- Choose a goal: maintain, lose or gain weight.
- Optionally enter body fat percentage.
- View BMR, TDEE and goal calories.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the energy your body needs at complete rest. TDEE adds activity on top and represents your actual daily burn.
How much of a deficit for safe weight loss?
A deficit of 500 kcal/day leads to roughly 0.5 kg (1 lb) loss per week. Larger deficits can be counter-productive and hard to sustain.
Which formula is most accurate?
Mifflin-St Jeor is considered the most reliable for most adults. If you know body fat, Katch-McArdle may be slightly better.
Sources
Figures are estimates for guidance only. Always confirm with the official source or a qualified professional before acting on them.