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Calculate your daily calorie needs based on age, gender, height, weight, and activity level. Get BMR, TDEE, and calorie targets for weight loss or gain.
Daily calorie needs represent the total energy your body requires each day, calculated from your Basal Metabolic Rate (BMR) and activity level, used to plan weight loss, maintenance, or gain.
Formula
BMR (male) = 10×kg + 6.25×cm − 5×age + 5BMR (female) = 10×kg + 6.25×cm − 5×age − 161
TDEE = BMR × activity multiplier (1.2–1.9)
Weight loss = TDEE − 500 kcal/day ≈ −0.5 kg/week
Worked Example
Example: 30-year-old female, 65 kg, 165 cm, lightly active
Did you know? Reducing your daily intake by just 500 calories creates a weekly deficit of 3,500 kcal — equivalent to approximately 1 pound (0.45 kg) of fat loss per week, according to the widely-cited Wishnofsky Rule.
Sources
| Level | Calories |
|---|---|
| Sedentary | 2,039 cal |
| Lightly Active | 2,336 cal |
| Moderately Active (selected) | 2,633 cal |
| Very Active | 2,930 cal |
| Extra Active | 3,228 cal |
Formula
BMR (men) = 10×W + 6.25×H − 5×A + 5 | BMR (women) = 10×W + 6.25×H − 5×A − 161W = Weight in kilograms (kg)
H = Height in centimetres (cm)
A = Age in years
TDEE = BMR × Activity Factor — total daily energy expenditure
Worked Example
BMR for a 30-year-old woman, 65 kg, 165 cm
Did you know? The Mifflin-St Jeor equation (1990) is considered the most accurate BMR formula for general use, outperforming the older Harris-Benedict equation (1919) in multiple validation studies. Yet even the best equation has ±10% error for individuals.
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