Determine your daily calorie needs for weight loss, maintenance, or muscle gain.
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cm
kg
Daily Calorie Result
Daily Maintenance Calories (TDEE)
2,556 kcal/day
Weight Loss (-0.5 kg/wk)2,056 kcal/day
Mild Loss (-0.25 kg/wk)2,306 kcal/day
Weight Gain (+0.5 kg/wk)3,056 kcal/day
Extreme Loss (-1 kg/wk)1,556 kcal/day
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Medical & Health DisclaimerThis calculator provides general educational estimates based on standard health formulas. Results are for informational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider regarding a medical condition.
Total Daily Energy Expenditure (TDEE) Formula
TDEE = BMR × Activity Factor
Calculates total daily calorie expenditure by multiplying resting metabolic rate by lifestyle activity factor.
Variables Defined
BMR:Basal Metabolic Rate calculated via Mifflin-St Jeor.
Activity Factor:Ranging from 1.2 (Sedentary) to 1.9 (Extra Active).
Example Daily Calorie Calculation
Individual with BMR of 1,600 kcal who exercises moderately 3-5 days/week (Activity factor 1.55).
Given Inputs
Maintenance (TDEE):1,600 × 1.55 = 2,480 kcal/day
Weight Loss Target (-500 kcal):2,480 - 500 = 1,980 kcal/day
Weight Gain Target (+500 kcal):2,480 + 500 = 2,980 kcal/day
Calculation ResultMaintenance = 2,480 kcal | Loss = 1,980 kcal
Frequently Asked Questions about Calorie Calculator
