Daily Calorie Calculator
Free daily calorie calculator. Estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) based on your age, weight, height, gender, and activity level using the Mifflin-St Jeor equation.
What are Daily Calories?
Daily calories refer to the total amount of energy your body needs each day to function properly. This includes the energy used for basic bodily functions like breathing and circulation (BMR), as well as the energy burned through physical activity and digestion.
The Mifflin-St Jeor Formula
This calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for estimating Basal Metabolic Rate (BMR). For men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5. For women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161.
Activity Level Multipliers
Your Total Daily Energy Expenditure (TDEE) is calculated by multiplying your BMR by an activity factor: Sedentary (1.2): little to no exercise. Lightly active (1.375): light exercise 1-3 days/week. Moderately active (1.55): moderate exercise 3-5 days/week. Very active (1.725): hard exercise 6-7 days/week. Extra active (1.9): athlete or very physically demanding job.
Frequently Asked Questions
How many calories should I eat to lose weight?
For healthy weight loss, a deficit of approximately 500 calories per day below your TDEE is recommended. This translates to roughly 1 pound of weight loss per week. Avoid going below 1,200 calories/day (women) or 1,500 calories/day (men) without medical supervision.
What are macronutrients?
Macronutrients are carbohydrates, proteins, and fats. A general recommended distribution is 40% carbohydrates, 30% protein, and 30% fats, though this may vary based on your specific goals such as muscle building, endurance training, or weight loss.