Calorie Calculator — Daily Calorie Needs (TDEE)

The average adult needs approximately 2,000-2,500 calories per day, but your exact needs depend on your age, gender, height, weight, and activity level. Sedentary adults may need only 1,600-2,000 calories, while very active adults may need 2,400-3,000+ calories. This calculator uses the Mifflin-St Jeor formula to give you a personalized estimate.

BMR is the number of calories your body burns at complete rest to maintain basic life functions like breathing, circulation, and cell production. It accounts for 60-75% of your total daily calorie expenditure. The Mifflin-St Jeor formula calculates BMR as: (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5 for males, or - 161 for females.

TDEE is the total number of calories you burn in a day, including all activities. It is calculated by multiplying your BMR by an activity factor: Sedentary (1.2), Lightly Active (1.375), Moderately Active (1.55), Very Active (1.725), or Extra Active (1.9). TDEE represents your maintenance calories — eat this amount to maintain your current weight.

To lose weight, you need to eat fewer calories than your TDEE (calorie deficit). A deficit of 500 calories per day results in approximately 0.45 kg (1 pound) of weight loss per week. Most experts recommend a moderate deficit of 300-500 calories for sustainable weight loss. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.