Daily Calorie Calculator
Daily Calorie Calculator
Calculate your personalized daily calorie needs based on your goals and activity level
Be honest about your typical weekly activity
How to Use the Calorie Calculator
Our calorie calculator uses the proven Harris-Benedict equation combined with activity multipliers to determine your Total Daily Energy Expenditure (TDEE). This comprehensive tool considers your age, gender, body composition, activity level, and specific weight goals to provide accurate calorie recommendations. The calculator automatically adjusts for different goals - whether you want to maintain, lose, or gain weight - by creating appropriate calorie deficits or surpluses based on safe, sustainable rates.
Select your preferred unit system (Metric or Imperial)
💡 Accuracy Tip
Be honest about your activity level. Most people overestimate their activity. Choose 'Sedentary' if you have a desk job and don't exercise regularly.
What the Calorie Calculator Determines
This calculator provides comprehensive calorie analysis using scientifically validated formulas. It first calculates your Basal Metabolic Rate (BMR) - the calories your body burns at rest - using the Harris-Benedict equation. Then it multiplies by your activity factor to determine Total Daily Energy Expenditure (TDEE). Based on your goals, it creates appropriate calorie targets: maintenance calories to stay the same weight, deficit calories for weight loss, or surplus calories for weight gain. The tool also provides macro breakdowns and timeline projections to help you understand how different calorie levels will affect your progress over time.
Calorie Calculation Examples
Weight Loss Example
Personal Details & Goals
Daily Calorie Targets
For safe weight loss of 0.5kg per week, create a 500-calorie daily deficit from maintenance needs.
Muscle Gain Example
Personal Details & Goals
Daily Calorie Targets
Lean muscle gain requires a moderate surplus of 275 calories above maintenance to fuel growth.
Maintenance Example
Personal Details & Goals
Daily Calorie Targets
Maintenance calories balance energy intake with expenditure to keep weight stable.
💡 Using Your Results
Start with the calculated calories and monitor your weight for 2-3 weeks. If progress stalls or is too rapid, adjust by 100-200 calories accordingly.
Frequently Asked Questions
Still have questions about BMI calculations?
Try the CalculatorCalorie Calculation Formulas & Science
Understanding the mathematical foundation behind calorie calculations and metabolic rate
Formula
Harris-Benedict BMR (Men)
BMR = 88.362 + (13.397 × weight kg) + (4.799 × height cm) - (5.677 × age years)
Harris-Benedict BMR (Women)
BMR = 447.593 + (9.247 × weight kg) + (3.098 × height cm) - (4.330 × age years)
Total Daily Energy Expenditure
TDEE = BMR × Activity Factor
Scientific Background
The Harris-Benedict equation, developed in 1919 and revised in 1984, remains one of the most accurate methods for estimating metabolic rate. It accounts for the significant differences in metabolism between genders, the decrease in metabolic rate with age, and the positive correlation with body mass. Activity multipliers (1.2-1.9) account for the thermic effect of exercise and non-exercise activity thermogenesis (NEAT).
Important Disclaimer
This calorie calculator provides estimates based on population averages and may not account for individual metabolic variations, medical conditions, or medications that affect metabolism. Results should not replace professional nutritional or medical advice. Extreme calorie restrictions below 1200 calories for women or 1500 for men should only be undertaken with medical supervision. Individual metabolism can vary by ±20% from calculated values.