Daily Calorie Needs Calculator (TDEE)

Daily Calorie Needs Guide

BMR vs TDEE

BMR (Basal Metabolic Rate) is the calories your body needs at complete rest — just to keep organs functioning. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor, representing your actual daily calorie burn. Eat at TDEE to maintain weight. Create a deficit to lose weight (500 kcal/day deficit = approximately 0.5 kg per week). Create a surplus to gain weight (300–500 kcal/day surplus for lean muscle gain).

The Mifflin-St Jeor Formula

Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5. Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161. This formula has been validated in multiple studies as the most accurate for most people without known body composition. If you have a body fat measurement, the Katch-McArdle formula (which uses lean body mass) is slightly more accurate.

Activity Multipliers

Most people underestimate their TDEE activity level and overestimate how much they exercise. Sedentary (1.2x): truly desk-bound with no deliberate exercise. Lightly active (1.375x): regular walking and 1–3 gym sessions per week. Moderately active (1.55x): 30–60 minutes of deliberate exercise 4–5 days per week. Very active (1.725x): athletes, manual workers, or those doing 2x daily training. When in doubt, start with a lower multiplier and adjust based on real results over 2–4 weeks.

Making It Work in Practice

Calorie calculators give estimates — your actual TDEE may differ by 10–20% due to individual metabolic variation, non-exercise activity thermogenesis (NEAT), and measurement error in food tracking. Track intake for 2 weeks while maintaining weight, then use that average as your personal TDEE. Weight loss is non-linear — expect weekly fluctuations of ±1–2 kg from water, glycogen, and hormonal changes, even with a consistent deficit. Judge progress over 3–4 week trends, not daily weigh-ins.