Daily Calorie Calculator (TDEE)
Calculate daily calorie needs based on your activity level.
About Daily Calorie Calculator
Calculate your Total Daily Energy Expenditure (TDEE) — the total calories you burn each day including activity. Then see recommended calories for weight loss (deficit), maintenance, and muscle gain (surplus), with macronutrient estimates.
Use Cases
Setting a daily calorie target for weight loss, calculating maintenance calories, planning a lean bulk, tracking intake for fitness goals.
How It Works
TDEE = BMR (Mifflin-St Jeor) × Activity Multiplier. Multipliers: Sedentary 1.2, Light 1.375, Moderate 1.55, Active 1.725, Very Active 1.9. Weight loss target = TDEE − 500 kcal/day.
Frequently Asked Questions
How many calories should I eat to lose 1 kg per week?
1 kg of fat = ~7,700 kcal. A 500 kcal/day deficit = ~0.5 kg/week loss, which is sustainable. A 1000 kcal/day deficit = ~1 kg/week.
These numbers seem too high/low. Why?
Calorie calculators give estimates. Metabolic rate varies between individuals. Track actual intake and weight for 2–3 weeks to calibrate your real TDEE.