🔥 Free Tool

Daily Calorie Calculator

Find your Total Daily Energy Expenditure (TDEE) — the exact number of calories your body needs every day based on your personal stats and activity level.

📋 Quick Summary

A calorie calculator estimates your Total Daily Energy Expenditure (TDEE) — the number of calories your body burns per day. For the average adult, this ranges from 1,600 to 3,000 calories depending on age, gender, weight, height, and activity level. This calculator uses the Mifflin-St Jeor formula, widely considered the most accurate for general use.

Age (years)

Gender

Height (cm)

Weight (kg)

Activity Level

Your Goal

Your Daily Calorie Target

BMRAt complete rest

TDEEMaintenance

⬇️⬇️

Aggressive Loss

~1 kg/week

⬇️

Mild Loss

~0.5 kg/week

⚖️

Maintain Weight

Your TDEE

⬆️

Mild Gain

~0.5 kg/week

⬆️⬆️

Muscle Gain

~1 kg/week

🥗 Suggested Daily Macros

Protein

Carbohydrates

Fats

💡 Tips for Your Goal

🌿 Low Calorie Herbal Drinks

Plain ginger tea — 2–5 kcal per cup
Cumin water (jeera water) — 5 kcal
Fennel water — 5 kcal
Hibiscus tea — 5–8 kcal
Chamomile tea — 1–2 kcal

What is BMR?

Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic functions — breathing, circulation, cell repair — while completely at rest. Think of it as the minimum calories to stay alive.

What is TDEE?

Total Daily Energy Expenditure (TDEE) is your BMR multiplied by your activity level. This is your true maintenance calorie number — eat at this level and your weight stays stable. Eat below it to lose weight, above it to gain.

⚕️ Disclaimer: This calculator uses the Mifflin-St Jeor formula, widely considered the most accurate for general use. Results are estimates only and do not account for medical conditions, medications, or individual metabolic differences. Always consult a qualified healthcare professional before making significant dietary changes.