Daily Calorie Calculator (TDEE)

BMR, TDEE, and safe targets

Basal Metabolic Rate (BMR) estimates calories your body would burn at rest — breathing, circulation, temperature control. The Mifflin–St Jeor equation is widely used in apps and research for adults: it depends on weight, height, age, and sex. Total Daily Energy Expenditure (TDEE) multiplies BMR by an activity factor from sedentary to very active lifestyles.

To change body weight, we apply a daily calorie difference derived from the rule of thumb that ~7,700 kcal matches roughly 1 kg of tissue energy over time. So losing 0.5 kg/week suggests about 550 kcal/day deficit. These are population averages — metabolism adapts, water weight swings, and menstrual cycles matter. Very aggressive deficits (especially combined with high training load) can raise injury and fatigue risk.

Macros here split target calories into 30% protein, 40% carbohydrate, and 30% fat using 4 kcal/g for protein and carbs and 9 kcal/g for fat — a teaching template, not a prescription for athletes or clinical diets. People who strength-train often prioritize protein higher; ketogenic diets flip carb and fat shares.

Limitations: Online calculators cannot see lean mass, thyroid status, medications, sleep, or stress. Use results as a starting band, then adjust based on weekly weight trend and performance. Consult a registered dietitian if you have diabetes, eating disorders, pregnancy, or sport-specific needs. Pair with our BMI and ideal weight tools only for context — not diagnosis.