Calorie Needs Calculator
Instantly calculate your daily calorie needs (TDEE) and Basal Metabolic Rate (BMR). Free, accurate tool for weight loss, maintenance, or muscle gain.
Calculate Your Daily Calories
Enter your biometric data and activity level to get an instant, personalised evaluation of your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).
Biometric Details
Enter your stats to calculate your personalised calorie targets
Calorie Evaluation
Calculated metabolic rates and targets
Activity Level Multipliers
Standard activity multipliers used in the TDEE calculation to help you understand how your lifestyle impacts your daily calorie burn.
| Activity Level | Multiplier | Description | Example |
|---|---|---|---|
| Sedentary | × 1.2 | Desk job, little to no intentional exercise | Office worker, minimal walking |
| Lightly Active | × 1.375 | Light exercise or sports 1-3 days a week | Walking, light yoga, casual cycling |
| Moderately Active | × 1.55 | Moderate exercise or sports 3-5 days a week | Regular gym sessions, jogging, swimming |
| Very Active | × 1.725 | Hard exercise or sports 6-7 days a week | Intense weightlifting, daily running |
| Extra Active | × 1.9 | Very hard exercise, physical job, or training twice a day | Professional athlete, construction worker |
Calorie Needs FAQ
Everything you need to know about TDEE, BMR, and managing your daily calorie intake.
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a single day, accounting for your Basal Metabolic Rate (BMR) and your physical activity level.
BMR (Basal Metabolic Rate) is the number of calories your body needs to perform basic, life-sustaining functions at complete rest (like breathing, circulation, and cell production). TDEE is your BMR multiplied by an activity factor, representing your total daily calorie burn.
A safe and sustainable rate of weight loss is typically achieved by consuming 300 to 500 calories less than your TDEE per day. This generally results in a healthy weight loss of about 0.5 to 1 pound (0.2 to 0.5 kg) per week.
Yes, the Mifflin-St Jeor equation is widely considered by dietitians and health professionals to be the most accurate formula for estimating BMR in healthy individuals, though it may slightly underestimate calorie needs for individuals with very high muscle mass.