Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including your base metabolic rate plus calories burned through activity and exercise.

How accurate is this calculator?

This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for calculating BMR. However, individual metabolism can vary by ±10-15%.

Should I eat exactly these calories?

Use these numbers as a starting point. Monitor your progress and adjust based on your results. Consider consulting a nutritionist for personalized advice.

How often should I recalculate?

Recalculate every 4-6 weeks or when your weight changes by more than 2-3 kg, as your calorie needs will change with your body composition.

Nutrition Planning

Calorie Calculator

Calculate your daily calorie needs and macro distribution for optimal health and fitness goals

Calculate Your Needs

Age*

Gender

Height (cm)*

Weight (kg)*

Activity Level

Sedentary

Little or no exercise

Light Activity

Light exercise 1-3 days/week

Moderate Activity

Moderate exercise 3-5 days/week

Active

Hard exercise 6-7 days/week

Very Active

Very hard exercise, physical job

Goal

Ready to Calculate

Enter your information to get personalized calorie recommendations

Nutritional Disclaimer

**Medical Disclaimer:** The information provided by this calculator is for educational and informational purposes only and should not be considered as medical advice. Always consult with a qualified healthcare provider before making any decisions about your health or treatment. This tool is not intended to diagnose, treat, cure, or prevent any disease.

Calorie recommendations are estimates. Consult a registered dietitian for personalized nutrition advice.