Daily Calorie Calculator

About Daily Calorie Calculator

Our comprehensive Daily Calorie Calculator helps you determine exactly how many calories you should eat each day based on your age, gender, height, weight, activity level, and goals. This calculator computes your TDEE (Total Daily Energy Expenditure)—the total number of calories you burn daily including all activities—then provides personalized calorie targets for weight loss, weight maintenance, or weight gain. Understanding your daily calorie needs is the foundation of successful weight management and nutrition planning. Whether you want to lose fat, build muscle, maintain your current weight, or optimize athletic performance, eating the right number of calories is crucial. Too few calories causes metabolic slowdown, muscle loss, and unsustainable extreme hunger. Too many calories leads to unwanted fat gain. The "just right" calorie amount fuels your body optimally while supporting your specific goals. Our calculator uses a two-step process: First, it calculates your BMR (Basal Metabolic Rate) using the scientifically validated Mifflin-St Jeor equation—this represents calories burned at complete rest. Second, it multiplies BMR by an activity factor (1.2 for sedentary to 1.9 for extremely active) to account for daily movement, exercise, and activity. This gives you TDEE—your total daily calorie burn. The activity factors are: Sedentary (little to no exercise): BMR × 1.2; Lightly Active (exercise 1-3 days/week): BMR × 1.375; Moderately Active (exercise 3-5 days/week): BMR × 1.55; Very Active (exercise 6-7 days/week): BMR × 1.725; Extremely Active (physical job + exercise daily): BMR × 1.9. Most people underestimate activity level—be honest for accurate results. Once you know your TDEE, you can set appropriate calorie targets: For weight loss, eat 10-25% below TDEE (creating a calorie deficit); For maintenance, eat at TDEE; For weight gain/muscle building, eat 5-15% above TDEE (creating a calorie surplus). The calculator also accounts for goal-specific calorie adjustments, showing you exactly how many calories to consume daily to achieve your desired rate of weight change. Remember that 3,500 calories equals approximately one pound of fat, so a 500-calorie daily deficit leads to about 1 pound of fat loss per week, while a 500-calorie surplus supports about 1 pound of weight gain per week (though not all will be muscle—combining surplus with strength training is essential). This calculator empowers you with personalized nutrition data based on proven formulas and scientific research, taking the guesswork out of calorie planning and helping you achieve your health and fitness goals efficiently and sustainably.

Key Features

TDEE Calculation

Calculates Total Daily Energy Expenditure including BMR, activity, exercise, and daily movement

Multiple Activity Levels

Five activity levels from sedentary to extremely active ensure accurate calorie needs for your lifestyle

Goal-Based Targets

Provides specific calorie targets for aggressive weight loss, moderate loss, maintenance, or muscle gain

BMR + TDEE Display

Shows both basal metabolic rate and total daily expenditure so you understand your metabolism completely

Mifflin-St Jeor Accuracy

Uses the most scientifically accurate BMR formula validated across diverse populations

Calorie Deficit/Surplus

Automatically calculates appropriate deficits for fat loss or surpluses for muscle gain based on goals

Imperial & Metric Units

Supports pounds/feet/inches and kilograms/centimeters for international accessibility

Macronutrient Guidance

Optionally provides protein, carb, and fat targets based on total calorie goals for complete nutrition planning

How to Use the Daily Calorie Calculator

Enter Personal Information

Input your gender, age, weight, and height. These factors determine your basal metabolic rate—the foundation of calorie needs.

Select Activity Level

Choose the activity level that best matches your typical week: sedentary, lightly active, moderately active, very active, or extremely active. Be honest for accurate results.

Choose Your Goal

Select your objective: aggressive weight loss, moderate weight loss, maintenance, moderate gain (muscle building), or aggressive gain.

Review Your TDEE

See your Total Daily Energy Expenditure—the calories you burn daily including all activities. This is your maintenance level.

Check Goal-Specific Calories

View your personalized daily calorie target based on your selected goal, with appropriate deficit or surplus applied.

Apply to Nutrition Plan

Use your calorie target to plan meals, track food intake, and achieve your weight and fitness goals consistently over time.

Daily Calorie Planning Tips

Start Conservative with Activity Level: Most people overestimate their activity level, leading to TDEE overestimation and eating too much. When choosing between two activity levels, pick the lower one. If you're between lightly active and moderately active, choose lightly active. You can always increase calories if you're losing faster than expected, but overestimating from the start stalls progress. Remember: 3-4 gym sessions weekly = moderately active, not very active. Very active is for people exercising hard 6-7 days weekly or with physically demanding jobs.
Track Weight Trends, Not Daily Fluctuations: Your weight fluctuates 2-5 pounds daily due to water retention, food volume in digestive system, sodium intake, hormones, and stress—not fat gain/loss. Weigh daily at same time (morning, after bathroom, before eating) but track weekly averages. Compare Week 1 average to Week 4 average, not Monday to Tuesday. Use apps like Happy Scale (iOS) or Libra (Android) that smooth fluctuations and show trends. Don't panic over daily increases or get too excited about daily drops—only weekly trends matter.
Prioritize Protein for Any Goal: Regardless of goal (weight loss, maintenance, or gain), eat 0.7-1g protein per pound body weight (or 1.6-2.2g per kg). Protein: preserves muscle during weight loss, supports muscle growth during bulking, has highest thermic effect (burns 20-30% of protein calories during digestion), increases satiety (keeps you fuller longer). Calculate protein first (body weight × 0.8g = protein target in grams), then fill remaining calories with carbs and fats based on preference and activity. Protein is the most important macronutrient—don't compromise on it.
Take Diet Breaks for Long-Term Fat Loss: If you have significant weight to lose (40+ lbs) or are dieting for 3+ months, take planned diet breaks: every 8-12 weeks of dieting, eat at maintenance calories for 1-2 weeks. This: restores metabolic hormones (leptin, thyroid, testosterone), reduces diet fatigue and hunger, improves adherence long-term, partially reverses metabolic adaptation. You won't lose weight during the break, but you'll resume loss more effectively afterward. Marathon dieters often lose more total weight over a year using diet breaks than those who diet continuously due to better adherence and less metabolic slowdown.
Adjust Based on Real Results: TDEE calculators provide estimates—your actual metabolism might differ by 10-20%. Track calories and weight precisely for 3-4 weeks, then evaluate: Losing faster than target (>2 lbs/week when aiming for 1 lb/week)? Increase calories by 100-200—you're in too large a deficit. Not losing at all despite "deficit"? Decrease by 10-15% or increase activity—your actual TDEE is lower than estimated. Gaining weight when trying to maintain? Reduce by 100-200 calories. Use calculations as starting points, then personalize based on your body's actual response. Your results are the truth, not the calculator.
Combine Calorie Targets with Whole Foods: Knowing your calorie target is step one—food quality matters too. Prioritize whole, minimally processed foods: lean proteins, fruits, vegetables, whole grains, healthy fats. These provide nutrients, fiber, and satiety that make calorie targets sustainable. You can technically lose weight eating 1,500 calories of junk food, but you'll be hungry, nutrient-deficient, and miserable. 1,500 calories of whole foods keeps you satisfied and energized. Use calorie target for quantity control, but choose quality foods for health, satisfaction, and long-term adherence. The best diet is one you can sustain forever, not just tolerate temporarily.

Frequently Asked Questions

What is TDEE and how is it different from BMR?

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a complete day including all activities, exercise, digestion, and basic metabolism. BMR (Basal Metabolic Rate) is just the calories burned at complete rest for basic body functions. TDEE = BMR + Activity Calories + Exercise Calories + NEAT + TEF. Components: (1) BMR: 60-75% of TDEE—breathing, heartbeat, cell production, organ function. (2) EAT (Exercise Activity Thermogenesis): 5-30% of TDEE—planned workouts and sports. (3) NEAT (Non-Exercise Activity Thermogenesis): 5-15% of TDEE—fidgeting, posture, daily movement, occupational activity. (4) TEF (Thermic Effect of Food): 8-15% of TDEE—calories burned digesting food. Example: BMR = 1,500 calories. Sedentary person: TDEE = 1,500 × 1.2 = 1,800 calories (300 from activity/digestion). Moderately active person: TDEE = 1,500 × 1.55 = 2,325 calories (825 from activity/digestion). Very active person: TDEE = 1,500 × 1.725 = 2,588 calories (1,088 from activity/digestion). You eat based on TDEE, not BMR. BMR tells you minimum energy needed; TDEE tells you how many calories to eat to maintain weight. For weight loss, create deficit from TDEE. For muscle gain, create surplus from TDEE.

How do I choose the correct activity level?

Choosing the right activity level is crucial for accurate TDEE—most people overestimate. Guidelines: Sedentary (1.2): Desk job, no regular exercise, minimal daily movement, mostly sitting/lying. Example: office worker who drives to work, sits all day, watches TV at night. Lightly Active (1.375): Light exercise 1-3 days/week or active job with mostly standing. Example: retail worker on feet most of day, or desk worker who goes to gym 2x/week. Moderately Active (1.55): Moderate exercise 3-5 days/week, or somewhat active job. Example: someone who exercises 45-60 minutes 4x/week, or teacher walking around classroom daily. Very Active (1.725): Hard exercise 6-7 days/week, or physical job + regular exercise. Example: athlete training daily, construction worker who also works out, or very active parent chasing toddlers plus exercising. Extremely Active (1.9): Intense exercise twice daily or very physically demanding job. Example: professional athlete in heavy training, manual laborer who also exercises intensely, or military training. When unsure, choose the LOWER activity level—overestimating burns leads to overeating and lack of progress. You can always adjust based on results. Track weight for 2-3 weeks: if losing faster than expected, increase calories (higher activity level); if not losing, decrease (lower activity level). Most office workers with 3-4 gym sessions weekly are moderately active, not very active—the difference is significant (200+ calories).

How many calories should I eat to lose weight?

For sustainable fat loss, eat 10-25% below your TDEE creating a calorie deficit. Deficit size depends on how much weight you need to lose and how quickly you want to lose it: Small deficit (10-15% below TDEE): Lose 0.5-1 lb/week. Best for: last 10-20 lbs, maintaining muscle, athletic performance. Example: TDEE 2,000 → eat 1,700-1,800 calories. Moderate deficit (15-20% below TDEE): Lose 1-1.5 lbs/week. Best for: moderate fat loss, balancing speed and sustainability. Example: TDEE 2,000 → eat 1,600-1,700 calories. Large deficit (20-25% below TDEE): Lose 1.5-2 lbs/week. Best for: significant weight to lose (50+ lbs), when faster progress is medically beneficial. Example: TDEE 2,000 → eat 1,500-1,600 calories. Never exceed 25% deficit or eat below your BMR consistently—this causes metabolic damage, muscle loss, extreme hunger, hormonal issues. One pound of fat = 3,500 calories, so 500 cal/day deficit = 1 lb/week loss. However, don't expect perfectly linear loss—water weight fluctuates daily. Track weekly averages, not daily weights. Combine calorie deficit with: high protein (0.7-1g per lb), strength training (preserve muscle), adequate sleep, and patience. Fast weight loss (3+ lbs/week) is mostly water and muscle, not sustainable fat loss. Slow and steady wins: 0.5-2 lbs per week is optimal for permanent fat loss while maintaining metabolism and muscle mass.

How many calories should I eat to gain muscle?

For muscle gain, eat 5-15% above TDEE (calorie surplus) combined with progressive strength training. Surplus size depends on training status and goals: Small surplus (5-10% above TDEE): +100-200 calories daily. Gain 0.25-0.5 lb/week. Best for: experienced lifters (slower muscle growth rate), those wanting to minimize fat gain, lean bulking. Example: TDEE 2,500 → eat 2,650-2,750 calories. Moderate surplus (10-15% above TDEE): +250-375 calories daily. Gain 0.5-1 lb/week. Best for: intermediate lifters, traditional bulking, most efficient muscle building. Example: TDEE 2,500 → eat 2,750-2,875 calories. Larger surpluses (+500+ calories, 1+ lb/week): Lead to excessive fat gain. Only appropriate for very underweight individuals or extreme hardgainers who struggle to gain any weight. Reality check: Maximum muscle gain rates are ~2 lbs/month for men, ~1 lb/month for women (beginners gain faster, advanced slower). Gaining faster than this means you're gaining mostly fat, not muscle. Muscle building requires: (1) Calorie surplus—provides energy and building blocks. (2) Progressive strength training—stimulus for growth. (3) Adequate protein—0.7-1g per lb body weight, or 1.6-2.2g per kg. (4) Patience—muscle grows slowly; rushing with huge surplus just makes you fat. Lean bulking (small surplus, slow gain) produces better body composition than dirty bulking (large surplus, fast gain). It's easier to build 15 lbs muscle with 5 lbs fat (small surplus over 8 months) than build same muscle with 20 lbs fat (large surplus over 4 months) because you'll spend months cutting the excess fat.

Should I eat the same calories every day or vary by activity?

Two valid approaches: (1) Average daily calories (simpler): Eat the same calories every day regardless of activity. Your TDEE already averages your weekly exercise. This is simpler, more consistent, easier to build habits. Use this if: you exercise on a regular schedule, you prefer meal prep consistency, or you're new to calorie tracking. (2) Calorie cycling (more precise): Eat more on workout days, less on rest days, matching calories to actual daily activity. This is more physiologically aligned—fuel training days, create deficit on rest days. Use this if: your activity varies significantly day-to-day, you're very advanced in training, or you prefer this flexibility. Example average approach: TDEE 2,200 calories (exercises 4x/week). Eat 2,200 every day. For deficit, eat 1,750 every day. Example cycling approach: Workout days (4x/week): eat 2,400 calories. Rest days (3x/week): eat 1,900 calories. Average: (4×2,400 + 3×1,900)/7 = 2,186 calories/week—same overall intake. Most people find average approach simpler and more sustainable. Cycling can optimize nutrient timing (carbs around workouts) and some find it psychologically easier (eat more when hungrier from training). Both work equally well for weight loss/gain if weekly totals match. Choose based on preference and lifestyle. Don't stress this detail—consistency with either approach matters far more than which approach you choose.

Why am I not losing weight eating at a calorie deficit?

If you're not losing weight despite "eating at deficit," several issues might explain it: (1) Inaccurate TDEE estimate—calculator overestimated your actual calorie burn. Fix: reduce calories by 10-15% and track for another 2-3 weeks. Your real TDEE is lower than calculated. (2) Tracking errors—underestimating portion sizes, forgetting snacks, not counting drinks/oils/condiments, eyeballing instead of weighing food. Fix: use food scale, track everything including cooking oils, measure liquid calories, be obsessively accurate for 1 week to identify gaps. Studies show people underreport intake by 20-50%! (3) Water weight fluctuations—you're losing fat but retaining water from new exercise, high sodium, hormones (menstrual cycle), stress, or insufficient sleep. Fix: track weekly averages, not daily weight; measure waist/hips; take progress photos. Fat loss isn't linear—water weight masks it short-term. (4) Metabolic adaptation—prolonged dieting reduced your TDEE beyond predictions through lowered BMR, reduced NEAT (unconscious movement), and adaptive thermogenesis. Fix: take 1-2 week diet break at maintenance calories to restore metabolism, then resume deficit. (5) Not enough time—3-7 days isn't enough; weight fluctuates 2-5 lbs daily from water. Fix: commit to 3-4 weeks minimum before judging if deficit is working. (6) Weekend overeating—eating deficit Mon-Fri but surplus Sat-Sun erases weekly deficit. Fix: track weekends as strictly as weekdays; weekly total matters, not daily. (7) Medical issues—hypothyroidism, PCOS, insulin resistance, or medications affect metabolism. Fix: see doctor for metabolic testing. Solution: Track accurately for 3 weeks. If genuinely no loss, reduce calories by 200 or increase activity. Repeat. Eventually you'll find your real deficit. Weight loss requires deficit, but your actual TDEE might differ from calculations—adjust empirically.

How do I adjust calories as I lose or gain weight?

Your TDEE changes as your body weight changes—lighter bodies burn fewer calories, heavier bodies burn more. You must adjust calorie intake periodically to maintain progress. Weight loss adjustments: As you lose weight, your TDEE decreases because: less body mass to move and maintain, lower BMR, reduced NEAT (lighter bodies use less energy moving). Expect TDEE to drop ~50 calories per 10 lbs lost. Example: Start at 200 lbs, TDEE 2,400, eating 1,900 (deficit). After losing 20 lbs → 180 lbs, TDEE now ~2,300, so 1,900 is smaller deficit—progress slows. Adjust to 1,800 calories to maintain same deficit percentage. Guidelines: Recalculate TDEE every 10-15 lbs lost, or when weight loss stalls for 3-4 weeks. Reduce calories by 100-200 or increase activity. Don't chase weight loss by repeatedly slashing calories—if you're eating very low calories (below BMR), take diet break first, then resume. Weight gain adjustments: As you gain weight, TDEE increases—you need more calories to continue gaining. Example: Start at 150 lbs, TDEE 2,200, eating 2,450 (surplus). After gaining 15 lbs → 165 lbs, TDEE now ~2,350, so 2,450 is smaller surplus—gain slows. Adjust to 2,600 to maintain surplus. Recalculate every 10-15 lbs gained. Maintenance tracking: Even at maintenance, your TDEE changes with weight, activity, age, and body composition. Recalculate annually or if activity level changes significantly. The key: Use calculations as starting points, but adjust based on real-world results. If progress stalls for a month, your actual TDEE has changed—adjust calories accordingly. Think of TDEE as dynamic, not static.

Can I trust the calculator if I have a lot of muscle or body fat?

Standard TDEE calculators (including ours) estimate "average" body composition for your height and weight. If you're significantly more muscular or fatter than average, estimates may be off: Very muscular/low body fat: Your actual TDEE is HIGHER than calculated because muscle is metabolically active, burning more calories than fat. Example: 200 lb bodybuilder at 10% body fat has much higher TDEE than 200 lb sedentary person at 35% body fat, despite same weight. Calculator might underestimate by 10-15%. High body fat percentage: Your actual TDEE might be LOWER than calculated because fat is less metabolically active than muscle. Calculator might overestimate by 5-10%. More accurate alternatives: (1) Body composition-based formulas—Katch-McArdle equation uses lean body mass if you know body fat percentage (from DEXA, bod pod, or reliable calipers). (2) Empirical tracking—track weight and calories for 4 weeks, calculate actual TDEE backward from results. If eating 2,000 calories and maintaining weight, your TDEE is 2,000 regardless of what calculator says. (3) Professional testing—indirect calorimetry (metabolic cart) measures actual calorie burn via oxygen consumption. Costs $100-300 but very accurate. For most people: Standard calculator is good starting point. Track results for 3-4 weeks, then adjust. If you're very lean and muscular, start with calculated TDEE + 10%. If you're very overweight, start with calculated TDEE - 10%. Then fine-tune based on actual weight changes. Your body's response is ground truth—use it to calibrate. Precision isn't critical at start; you'll adjust within weeks based on results anyway. What matters is consistency in tracking and willingness to adjust empirically.

Why Use Our Daily Calorie Calculator?

Our daily calorie calculator provides comprehensive, personalized calorie targets based on the most scientifically accurate methods available. We use the Mifflin-St Jeor equation for BMR calculation—the current gold standard validated across diverse populations—then apply evidence-based activity factors to determine your complete TDEE. Unlike simple calculators that only show one number, we provide your BMR, TDEE, and goal-specific calorie targets for weight loss, maintenance, or muscle gain, giving you complete nutritional clarity. The calculator supports both imperial and metric units, making it accessible worldwide, and offers multiple activity levels to accurately match your lifestyle from sedentary to extremely active. Whether you're trying to lose the last 10 pounds, build muscle, maintain weight, or optimize athletic performance, our calculator delivers the precise calorie targets you need. The real-time calculation engine provides instant results as you adjust inputs, making it easy to see how changes in activity level or goals affect your daily calorie needs. We also offer optional macronutrient breakdowns showing recommended protein, carbohydrate, and fat targets based on your total calories and goals. This comprehensive approach takes the guesswork out of nutrition planning, replacing confusion with clarity and helping you make informed decisions about your diet. Best of all, it's completely free, requires no registration, and performs all calculations locally in your browser for complete privacy—your health metrics never leave your device. We've designed this calculator to be both scientifically rigorous and practically useful, serving everyone from fitness beginners to experienced athletes and nutrition professionals. Use it as the foundation of your nutrition strategy, then adjust based on real-world results to optimize your progress toward any health or fitness goal.

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