Daily Calorie Needs Calculator — TDEE & BMR Estimator

Last reviewed: April 2026

This daily calorie needs calculator estimates your Basal Metabolic Rate (BMR) — the calories your body burns at rest — and your Total Daily Energy Expenditure (TDEE) based on your activity level. Results are calculated using the Mifflin-St Jeor equation (1990), the most widely validated formula for estimating BMR in adults, alongside the older Harris-Benedict equation (1919, revised 1984) for comparison. Your TDEE represents the approximate number of calories you need each day to maintain your current weight. From there, the calculator derives targets for mild weight loss (deficit of ~250 kcal/day), moderate weight loss (deficit of ~500 kcal/day), and muscle gain (surplus of ~250–300 kcal/day). These are reference estimates — individual metabolic rates vary based on genetics, hormones, health conditions, and more.

Calculate Your Daily Calorie Needs

Please enter age between 15 and 80.
Please select a biological sex.
ft in
Please enter a valid height.
lbs
Please enter a valid weight.
Please select an activity level.

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BMR — Mifflin-St Jeor
—
kcal/day at rest (recommended)
BMR — Harris-Benedict
—
kcal/day at rest (classic formula)
YOUR TDEE (TOTAL DAILY ENERGY EXPENDITURE)
—
Calories/day to maintain your current weight

Calorie Targets by Goal

Maintenance
—
Keep current weight
Mild Loss
—
~0.5 lb/week deficit
Moderate Loss
—
~1 lb/week deficit
Muscle Gain
—
Lean bulk surplus
Activity Level Multiplier TDEE (kcal/day) Description

How the Formulas Work

Mifflin-St Jeor BMR (1990) — Recommended:
Males: BMR = (10 × weight_kg) + (6.25 × height_cm) − (5 × age) + 5
Females: BMR = (10 × weight_kg) + (6.25 × height_cm) − (5 × age) − 161

Harris-Benedict BMR (revised 1984):
Males: BMR = (13.397 × weight_kg) + (4.799 × height_cm) − (5.677 × age) + 88.362
Females: BMR = (9.247 × weight_kg) + (3.098 × height_cm) − (4.330 × age) + 447.593

TDEE: TDEE = BMR × Activity Multiplier
Activity multipliers: Sedentary 1.2 · Lightly Active 1.375 · Moderately Active 1.55 · Very Active 1.725 · Extra Active 1.9
⚕ Reference Only: These results are estimates based on population-average formulas. Your actual calorie needs may differ due to genetics, hormonal factors, medications, and health conditions. These figures are not a diet prescription. For personalized nutrition guidance, please speak with a registered dietitian or your healthcare provider. If you have a history of disordered eating or a restrictive eating disorder, please consult a healthcare provider before using calorie-tracking tools. This calculator is designed for adults 18 and older; adolescents should consult their pediatrician.

Want to track and improve your results? These tools can help:

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Sources & Methodology

Primary formula: Mifflin-St Jeor equation (1990). Males: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5. Females: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161.
TDEE: BMR × activity multiplier (Sedentary 1.2 · Lightly Active 1.375 · Moderately Active 1.55 · Very Active 1.725 · Extra Active 1.9).
Sources: Mifflin MD, St Jeor ST, et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 51(2):241–7. Results are estimates — individual metabolic rate varies based on genetics, health status, and other factors.

Last reviewed: April 2026