Calorie Calculator
Calculate your daily calorie needs based on your age, sex, weight, height, and activity level using the Harris-Benedict equation.
Calorie Calculator
Understanding Your Calorie Needs
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day. It includes your Basal Metabolic Rate (BMR) plus calories burned through physical activity and digestion.
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic functions while at rest, such as breathing, circulation, and cell production.
Calorie Goals by Objective
Weight Loss
TDEE - 500 kcal/day for ~0.5kg (1lb) loss per week
Maintenance
Eat at your TDEE to maintain current weight
Muscle Gain
TDEE + 300 kcal/day for lean muscle building
How We Calculate Your Calories
Our calculator uses the Harris-Benedict equation, a scientifically validated formula that has been used for over a century to estimate caloric needs:
For Men:
BMR = 88.362 + (13.397 × weight_kg) + (4.799 × height_cm) - (5.677 × age)
For Women:
BMR = 447.593 + (9.247 × weight_kg) + (3.098 × height_cm) - (4.330 × age)
Your BMR is then multiplied by an activity factor (1.2 - 1.9) to get your TDEE.