Daily Calorie Needs Calculator
Discover your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to manage your weight effectively.
Your Profile
Your Calorie Targets
Enter your personal metrics (age, height, weight, and activity level) to calculate your personalized daily calorie targets.
How to Use the Calorie Calculator
- Input Core Metrics: Accurately enter your **Age, Weight (kg)**, and **Height (cm)**. These numbers are the foundation of the BMR calculation.
- Select Activity Level: Choose the **Activity Level** that best reflects your weekly routine, including exercise and general movement. Overestimating this will lead to an inflated TDEE.
- Set Your Goal: Select your goal, whether it's **Weight Maintenance, Weight Loss**, or **Weight Gain**. This adjusts your target TDEE using standard calorie deficits or surpluses.
- Analyze Results: The calculator provides two key numbers: your BMR (calories burned at rest) and your TDEE (total calories needed for your goal).
Why Calculate Your TDEE?
Your Total Daily Energy Expenditure (TDEE) is the most critical figure in weight management. It represents the total number of calories your body burns in a 24-hour period, accounting for basal functions (breathing, circulation), digestion, and physical activity. By accurately identifying your TDEE, you eliminate the guesswork from dieting:
- **Weight Loss:** Consume fewer calories than your TDEE (a deficit).
- **Weight Gain:** Consume more calories than your TDEE (a surplus).
- **Maintenance:** Consume exactly your TDEE.
Important Information: The Mifflin-St Jeor Equation
This tool utilizes the Mifflin-St Jeor equation, which is widely recognized by dietitians and researchers as the most accurate formula for estimating Basal Metabolic Rate (BMR) for the general population. While the older Harris-Benedict equation is still used, Mifflin-St Jeor tends to be slightly more conservative and reliable.
**BMR (for Men):** $$(10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age in years}) + 5$$
**BMR (for Women):** $$(10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age in years}) - 161$$
The BMR result is then multiplied by the Activity Level factor to derive your final TDEE.
Frequently Asked Questions (FAQ)
What is the difference between BMR and TDEE?
**BMR (Basal Metabolic Rate)** is the energy your body needs to stay alive at rest (if you were sleeping all day). **TDEE (Total Daily Energy Expenditure)** is BMR plus the calories burned through exercise, moving around, and digesting food. TDEE is the number you should use for setting your weight goals.
How accurate is this calculation?
The Mifflin-St Jeor equation provides a highly accurate *estimate* for most people (typically within 10-15% of actual needs). However, it does not account for specific body composition (muscle vs. fat). Highly muscular individuals or those with specific medical conditions may find their actual metabolism slightly higher or lower. Always treat the result as a starting point.
What is a safe rate of weight loss?
A deficit of 500 calories per day (Standard Weight Loss) typically results in losing about 0.5 kg (1 pound) per week, which is generally considered safe and sustainable. The Rapid Weight Loss deficit (1000 calories) should only be used under medical supervision, as it is difficult to maintain adequate nutrition with such a large deficit.
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