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Daily Calorie Needs Calculator

Calculate your BMR, TDEE, and recommended daily calorie intake with macro breakdown

Health
Nutrition
Fitness
Calculator

Your Details

Recommended by the American Dietetic Association as the most accurate formula.

About This Tool

The Daily Calorie Needs Calculator estimates your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using two scientifically validated formulas. It then provides a recommended daily calorie intake and macronutrient split based on your goal.

Your results pair well with other health tools: use the Body Fat Percentage Calculator to understand your body composition, or the Glycemic Load Calculator to plan balanced meals that match your calorie targets.

If you're tracking weight across multiple people, the Bulk Weight & Height Comparison tool lets you compare measurements and BMI for a group.

All calculations are performed entirely in your browser. No personal data is sent to or stored on any server.

Frequently Asked Questions (FAQ)

What is BMR and how is it calculated?
BMR (Basal Metabolic Rate) is the number of calories your body needs at rest to maintain basic life-sustaining functions like breathing and circulation. This calculator uses two well-established formulas: the Mifflin-St Jeor equation (considered the most accurate for most people) and the Harris-Benedict equation (revised in 1984). Both factor in your weight, height, age, and gender.
What is the difference between BMR and TDEE?
BMR is calories burned at complete rest. TDEE (Total Daily Energy Expenditure) accounts for your BMR plus all physical activity throughout the day. TDEE is calculated by multiplying your BMR by an activity factor ranging from 1.2 (sedentary) to 1.9 (extra active). Your TDEE is the actual number of calories you burn daily.
Which formula should I choose?
The Mifflin-St Jeor equation is recommended by the American Dietetic Association as the most reliable for estimating calorie needs. The Harris-Benedict equation may slightly overestimate BMR in some cases. Try both and compare—the results are usually within 5% of each other.
How accurate are calorie calculators?
These equations provide estimates within about 10% accuracy for most people. Factors like muscle mass, genetics, hormones, and metabolic adaptation can affect actual needs. Use these numbers as a starting point and adjust based on real-world results over 2-4 weeks. For more precise body data, try our Body Fat Percentage Calculator.
How many calories should I eat to lose weight?
A safe rate of weight loss is about 0.5–1 kg (1–2 lbs) per week, which requires a daily deficit of 500–1,000 calories below your TDEE. This calculator applies a 500-calorie deficit for the "Lose Weight" goal. Never consume fewer than 1,200 calories (women) or 1,500 calories (men) without medical supervision.
Is my data sent to any servers?
No. All calculations happen entirely in your browser. No personal data—age, weight, height, or results—is ever transmitted or stored on any server. Your privacy is fully protected.

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