🍽️ Daily Calorie Calculator

Understanding Your Calorie Needs (TDEE)

Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It's calculated by first determining your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier.

How TDEE is Calculated:

• 1. Basal Metabolic Rate (BMR): This is the number of calories your body burns at complete rest. This calculator uses the Mifflin-St Jeor equation (based on your age, gender, height, and weight) to estimate your BMR. You can also calculate this separately using our BMR Calculator.
• 2. Activity Multiplier: Your BMR is then multiplied by an activity factor that corresponds to your typical daily activity level:
  • Sedentary (1.2): Little to no exercise, desk job.
  • Lightly Active (1.375): Light exercise or sports 1-3 days per week.
  • Moderately Active (1.55): Moderate exercise or sports 3-5 days per week.
  • Very Active (1.725): Hard exercise or sports 6-7 days per week.
  • Extra Active (1.9): Very hard exercise/sports, physical job, or training twice a day.
• TDEE = BMR × Activity Multiplier

Using Your TDEE:

• Maintenance: Consuming roughly your TDEE calories helps maintain your current weight.
• Weight Loss: To lose weight, you need to consume fewer calories than your TDEE (create a calorie deficit). A common guideline for sustainable weight loss (e.g., 0.5-1 kg or 1-2 lbs per week) is to aim for a deficit of 250-1000 calories per day from your TDEE. For example, a 500-calorie daily deficit often leads to about 1 lb (0.45 kg) of weight loss per week.
• Weight Gain: To gain weight (e.g., muscle mass), you need to consume more calories than your TDEE (create a calorie surplus). A common guideline is to aim for a surplus of 250-500 calories per day above your TDEE, often combined with appropriate strength training.

Important Note: This calculator provides an estimate. Individual metabolic rates and calorie needs can vary due to genetics, body composition, and other factors. For personalized dietary advice and health plans, it's always best to consult with a healthcare provider or a registered dietitian.