Calorie calculator
Estimate daily calorie needs and TDEE from age, sex, height, weight and activity level. This is not a food calorie database.
Estimate daily calorie needs
Enter your details and the calculator estimates basal metabolic rate and daily energy needs based on activity level.
What the calorie calculator shows
The calculator estimates basal metabolic rate, or BMR, and total daily energy expenditure, or TDEE. It shows an estimated daily energy level, not calories in individual foods, meals or recipes.
How to use the calculator
- Select the formula constant used in the calculation.
- Enter age in years, height in centimeters and weight in kilograms.
- Choose the activity level that best describes a typical week.
- The calculator shows BMR and TDEE in kilocalories per day.
Method and calculation logic
BMR is estimated with the Mifflin-St Jeor equation. The equation uses weight, height, age and the selected sex-based formula constant.
- Male constant: BMR = 10 × weight + 6.25 × height - 5 × age + 5.
- Female constant: BMR = 10 × weight + 6.25 × height - 5 × age - 161.
- TDEE = BMR × activity factor.
Activity level and assumptions
Activity level changes the TDEE estimate but not the BMR value itself. The factors are simplified levels and should not be treated as a measured daily energy expenditure.
- Very low activity: 1.2.
- Light activity: 1.375.
- Moderate activity: 1.55.
- High activity: 1.725.
- Very high activity: 1.9.
Example
With the male formula, age 35, height 175 cm, weight 75 kg and activity factor 1.55, BMR is about 1,674 kcal per day and TDEE is about 2,594 kcal per day.
What the result means
BMR estimates energy use at rest. TDEE adds an activity multiplier to estimate total daily energy expenditure. The calculator does not count calories in individual foods, dishes or meals.
Limitations
The equation does not measure real energy expenditure. Sleep, daily movement, training, body composition and individual differences can all make the real number differ from the estimate.
The calculator does not create a diet plan, weight-loss plan or training plan. It does not provide medical advice, personalized nutrition guidance or an exact individual energy requirement.
Health disclaimer
The result is an estimate. It is not medical advice, not a diet plan and not personalized nutrition guidance. If you have concerns about energy intake, eating, weight or health, consider speaking with a healthcare professional or registered dietitian.
FAQ
What is the difference between BMR and TDEE?
BMR estimates energy use at rest. TDEE estimates total daily energy expenditure after activity level is included.
Does this calculator count calories in food?
No. It does not include a food, meal or recipe database.
Can I use the result as weight-loss advice?
No. The result is a general estimate, not a weight-loss plan or personalized diet plan.
Why does activity level change the result so much?
TDEE is calculated by multiplying BMR by an activity factor. The selected factor can therefore change the result noticeably.
When should I interpret the result cautiously?
Do not use the result alone in situations such as illness, pregnancy, being under 18, eating disorder history or specialized sports nutrition.