Published by Saura ·
Calorie calculator: estimate your daily energy needs
Your daily calorie need includes the energy used at rest and during ordinary movement and exercise. Enter your details to estimate maintenance energy, then use the result as a starting point.
Quick answer
A daily calorie calculator estimates total daily energy expenditure, or TDEE. It combines an estimate of resting energy with an activity factor. The result estimates maintenance energy; it is not automatically a weight-loss intake target.
Calculate your estimate
For generally healthy adults. This estimate is a starting point, not a personal diet prescription. It does not cover pregnancy, breastfeeding or medical nutrition needs.
Calculations stay in this browser. Body measurements and results are not sent to analytics.
Method and assumptions
Mifflin–St Jeor: 10 × kg + 6.25 × cm − 5 × years, plus 5 for male or minus 161 for female. Daily energy multiplies this estimate by the activity factor you select.
Mifflin et al. (1990)How the estimate is calculated
The tool uses the Mifflin–St Jeor equation for resting energy, with weight in kilograms, height in centimeters and age in years. US inputs are converted first. The equation includes a sex-based constant from the original model, which is a limitation of that model rather than a complete description of individual physiology.
The resting estimate is multiplied by an activity factor. Select the level that describes your usual whole day, including work and walking. A few training sessions do not necessarily make a desk-based week highly active.
| Term | What it describes | How to use it |
|---|---|---|
| BMR / resting estimate | Energy for basic functions at rest | Understand the base calculation |
| Activity factor | A broad estimate of movement above rest | Choose a realistic usual week |
| TDEE | Estimated total daily expenditure | A maintenance starting point |
| Intake target | The amount you choose to eat | Consider goals and individual guidance |
Why two calculators can disagree
Different equations, unit conversions, activity multipliers and rounding can produce different results from the same details. A formula also cannot see your body composition, recent changes in food intake or the movement outside your workouts.
Compare the assumptions before choosing the result you prefer. Do not add exercise calories again if your chosen activity factor already includes your usual workouts. The final estimate has more uncertainty than the last digit suggests.
Turn maintenance calories into a practical routine
Start by understanding an ordinary week of meals. Include drinks, cooking fats and portions, and keep the weighing basis consistent. Use longer-term trends and how you feel rather than changing targets after one unusually active day or one scale reading.
You can plan satisfying meals without counting every day. A repeatable breakfast, a reliable lunch and a short shopping list may be more useful than a precise-looking number that is difficult to follow.
Use the result as a starting point
A calculator describes a population average. It cannot measure your metabolism or account for every medication, health condition or change in activity. Compare the result with your energy, appetite, training and longer-term trend rather than treating one day's number as a pass or fail.
These tools are for adults. Pregnancy, breastfeeding, childhood, eating-disorder recovery and medical diets need individual guidance. If tracking makes eating more stressful, pause and discuss a different approach with a qualified professional.
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
Keep exploring
- BMR calculatorRead bmr calculator, compare practical portions and find a useful next step for your meals.
- Calorie deficit calculator: explore the energy gapExplore how an energy deficit relates to estimated maintenance calories. Understand uncertainty, avoid fixed deadlines and plan adequate meals.
- Macro calculator: turn calories into food targetsCalculate daily protein, carbohydrate and fat grams from a calorie estimate. Understand the math, adjust the split and plan ordinary meals.
- A food diary you can use on an ordinary dayUse a practical food diary template for meals, portions and notes. Compare photo and text logging, review estimates and build a routine you can keep.
- Protein calculator: estimate your daily gramsEstimate daily protein from your weight in pounds or kilograms. Compare adult reference intake with exercise ranges and turn grams into meals.
Frequently asked questions
Is TDEE the same as BMR?
No. BMR describes resting energy. TDEE adds an estimate of everyday activity and exercise. Maintenance planning usually starts with TDEE.
Can I enter pounds and total inches?
Yes. Choose US units and enter weight in pounds and total height in inches. For example, 5 feet 9 inches is 69 inches. The equation is applied after converting to kilograms and centimeters.
Should I eat the exact number shown?
The number is an estimate, not a prescription. Actual needs vary. Consider food adequacy, your goal and individual circumstances when deciding how to use it.