Daily Calorie Needs Calculator
Instantly estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to find your perfect calorie target for weight loss, maintenance, or muscle gain.
Your Details
Enter your biometrics and lifestyle to calculate your personalised calorie needs
Calculation Results
Your personalised daily energy expenditure and targets
Enter your details above and click Calculate Calorie Needs to reveal your personalised targets.
Activity Level Multipliers
Your TDEE is calculated by multiplying your BMR by an activity factor. Be honest with your selection to get the most accurate results.
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Little or no exercise, desk job. |
| Lightly Active | 1.375 | Light exercise or sports 1-3 days a week. |
| Moderately Active | 1.55 | Moderate exercise or sports 3-5 days a week. |
| Very Active | 1.725 | Hard exercise or sports 6-7 days a week. |
| Extra Active | 1.9 | Very hard exercise, physical job, or 2x daily training. |
Calorie Calculator FAQ
Everything you need to know about BMR, TDEE, and managing your daily calorie intake safely.
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain vital functions like breathing, circulation, and cell production. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your activity level, representing the total calories you burn in a typical day.
To lose weight safely and sustainably, it is generally recommended to eat 300 to 500 calories less than your TDEE per day. This creates a calorie deficit that typically results in a healthy weight loss of 0.25kg to 0.5kg per week without sacrificing muscle mass or energy levels.
This calculator uses the Mifflin-St Jeor equation. Published in 1990, it is widely considered by dietitians and health professionals to be the most accurate formula for estimating Basal Metabolic Rate (BMR) in healthy adults, improving upon older formulas like Harris-Benedict.
While tracking can be a highly effective educational tool initially, it is not strictly necessary forever. Use this calculator to establish a baseline. Focus on eating whole, nutrient-dense foods, prioritising protein, listening to your body’s hunger cues, and adjusting your intake based on your progress over a few weeks.