Daily Calorie Calculator
Calculate your BMR, TDEE, and personalized calorie goals for weight management
Personal Information
Your Daily Calorie Needs
Personalized caloric requirements and recommendations
Recommended Macronutrient Breakdown
Weight Change Timeline
Understanding Calorie Calculations
Learn about BMR, TDEE, and how to achieve your health goals
What is BMR (Basal Metabolic Rate)?
BMR is the number of calories your body burns at rest to maintain basic physiological functions like breathing, circulation, cell production, and nutrient processing. It represents about 60-75% of your total daily calorie expenditure.
BMR Calculation Methods:
- • Mifflin-St Jeor: Most accurate for general population
- • Katch-McArdle: More accurate when body fat % is known
- • Harris-Benedict: Traditional but less accurate
What is TDEE (Total Daily Energy Expenditure)?
TDEE is your total calorie burn in a day, including BMR plus calories burned through physical activity, exercise, and digestion (thermic effect of food).
Activity Multipliers:
- • Sedentary: BMR × 1.2
- • Light Activity: BMR × 1.375
- • Moderate: BMR × 1.55
- • Very Active: BMR × 1.725
- • Extra Active: BMR × 1.9
TDEE Components:
- • BMR: 60-75% of TDEE
- • Exercise: 15-25% of TDEE
- • NEAT: 10-15% of TDEE
- • TEF: 8-12% of TDEE
Calorie Deficit and Surplus for Weight Management
Weight change follows the simple principle of calories in vs. calories out. One pound of fat equals approximately 3,500 calories.
⚠️ Important: Metabolic Adaptation
Your body adapts to prolonged calorie restriction by lowering metabolic rate, making weight loss slower over time. Consider periodic "diet breaks" or "refeed days" during extended weight loss phases. If progress stalls for 2-3 weeks, you may need to adjust your calorie intake or consult a nutrition professional.
Weight Loss Goals:
- • Mild: -250 cal/day = 0.5 lb/week
- • Moderate: -500 cal/day = 1 lb/week
- • Aggressive: -1000 cal/day = 2 lbs/week
Weight Gain Goals:
- • Lean: +250 cal/day = 0.5 lb/week
- • Moderate: +500 cal/day = 1 lb/week
- • Bulk: +1000 cal/day = 2 lbs/week
Macronutrient Distribution Guidelines
While calories determine weight change, macronutrient ratios affect body composition, satiety, and overall health.
Protein
- • Muscle preservation
- • Satiety & metabolism
- • 4 calories per gram
Carbohydrates
- • Primary energy source
- • Brain & muscle fuel
- • 4 calories per gram
Fats
- • Hormone production
- • Vitamin absorption
- • 9 calories per gram
Important Considerations
- • Calculations are estimates - individual metabolism varies
- • Monitor progress and adjust calories based on results
- • Extreme deficits can slow metabolism and cause muscle loss
- • Focus on sustainable habits rather than quick fixes
- • Consider timing, food quality, and meal composition
When to Consult a Professional
Consider consulting with a healthcare or nutrition professional if:
- • You have medical conditions affecting metabolism
- • You're not seeing expected results after 4-6 weeks
- • You need guidance on exercise or meal planning
- • You have a history of eating disorders
- • You want personalized nutrition counseling