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Daily Calorie Needs Calculator (TDEE)

Estimate the total calories you burn per day to maintain your current weight.

Daily Calorie Needs Calculator (TDEE)

Scientifically estimate your Total Daily Energy Expenditure to lose, gain, or maintain weight effectively.

Calculate Your Daily Calorie Needs

Enter your details to get a personalized estimate of your daily caloric burn.

Understanding the Metrics

Key factors that influence your energy expenditure

BMR (Basal Metabolic Rate)

The number of calories your body burns performing basic life-sustaining functions like breathing, circulation, and cell production. This accounts for 60-75% of your total burn.

TDEE (Total Expenditure)

Your total daily burn. It combines your BMR with calories burned through phsyical activity (exercise + daily movement) and the thermic effect of food.

Complete Guide to Daily Calorie Needs

Why TDEE Matters

Your Total Daily Energy Expenditure (TDEE) is the most critical number for weight management. It acts as your nutritional "North Star."

  • To Lose Weight: You must eat below your TDEE (Calorie Deficit).
  • To Gain Weight: You must eat above your TDEE (Calorie Surplus).
  • To Maintain Weight: You must eat at your TDEE.

The Equations We Use

This calculator uses the Mifflin-St Jeor equation, widely considered the most accurate standard for BMR calculation in clinical settings.

Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5

Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

Once BMR is calculated, we apply the Katch-McArdle activity multipliers to determine TDEE.

Choosing the Right Activity Level

Most users overestimate their activity level. Be conservative relative to your choice.

  • Sedentary:Desk job, little to no exercise. (Most office workers fit here).
  • Lightly Active:Light exercise/sports 1-3 days/week.
  • Moderately Active:Moderate exercise/sports 3-5 days/week.
  • Very Active:Hard exercise/sports 6-7 days/week.

Who Should Use This?

Real-world applications of TDEE

Weight Watchers

Calculate your maintenance calories, then subtract 500 to find your "cut" calories for sustainable fat loss.

Bodybuilders

Find your baseline to ensure you are in a slight surplus (200-300 kcals) to maximize muscle growth without excess fat.

Athletes

Ensure you are fueling enough to support performance and recovery. Under-eating kills performance.

Frequently Asked Questions

How accurate is this calculator?

It is an estimate based on averages. Individual metabolism can vary by 10-15% due to genetics, muscle mass, and hormonal health. Use this as a starting point and adjust based on your real-world progress over 2-3 weeks.

Should I eat back my exercise calories?

Generally, no. The activity multiplier already accounts for your exercise. Adding exercise calories on top of your TDEE often leads to "double counting" and overeating.

Does muscle mass affect TDEE?

Yes! Muscle tissue burns more calories at rest than fat tissue. If you are very muscular, this calculator might slightly underestimate your needs.

What happens if I eat below my BMR?

Consistently eating below your BMR is not recommended. It can lead to nutrient deficiencies, muscle loss, and metabolic adaptation (slowing down your metabolism).

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Track your body composition and understand your muscle-to-fat ratio.

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<div style="max-width: 600px; margin: 0 auto;"> <iframe src="https://mycalculating.com/daily-calorie-needs-calculator?embed=true" width="100%" height="600" style="border:1px solid #ccc; border-radius:8px;" loading="lazy" title="${formatCalculatorTitle(calculatorSlug)} Calculator by MyCalculating.com" ></iframe> <p style="text-align:center; font-size:12px; margin-top:4px;"> <a href="https://mycalculating.com/daily-calorie-needs-calculator" target="_blank" rel="noopener"> Use full version on <strong>MyCalculating.com</strong> </a> </p> </div>
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Daily Calorie Needs Calculator (TDEE)

Estimate the total calories you burn per day to maintain your current weight.

How to use Daily Calorie Needs Calculator (TDEE)

Step-by-step guide to using the Daily Calorie Needs Calculator (TDEE):

  1. Enter your values. Input the required values in the calculator form
  2. Calculate. The calculator will automatically compute and display your results
  3. Review results. Review the calculated results and any additional information provided

Frequently asked questions

How do I use the Daily Calorie Needs Calculator (TDEE)?

Simply enter your values in the input fields and the calculator will automatically compute the results. The Daily Calorie Needs Calculator (TDEE) is designed to be user-friendly and provide instant calculations.

Is the Daily Calorie Needs Calculator (TDEE) free to use?

Yes, the Daily Calorie Needs Calculator (TDEE) is completely free to use. No registration or payment is required.

Can I use this calculator on mobile devices?

Yes, the Daily Calorie Needs Calculator (TDEE) is fully responsive and works perfectly on mobile phones, tablets, and desktop computers.

Are the results from Daily Calorie Needs Calculator (TDEE) accurate?

Yes, our calculators use standard formulas and are regularly tested for accuracy. However, results should be used for informational purposes and not as a substitute for professional advice.