Daily Calorie, BMR and TDEE Calculator
Estimate resting energy, maintenance calories and a transparent goal target using your chosen equation, activity level and unit system. The calculator shows every adjustment and never treats the result as a medical prescription.
Body and equation inputs
Activity and goal
Your estimated energy range
How the daily calorie calculator works
The selected equation estimates basal or resting energy from body measurements. The chosen activity multiplier converts that estimate into total daily energy expenditure. Goal mode then shows the exact calorie adjustment separately, so the target is not hidden inside a black-box result.
Mifflin–St Jeor, Harris–Benedict and Katch–McArdle
Mifflin–St Jeor and Revised Harris–Benedict use age, body mass, height and an equation-specific sex term. Katch–McArdle uses estimated lean body mass and therefore requires body-fat percentage. Body-fat measurement error can materially affect its result.
Maintenance calories are not a guarantee
Activity multipliers are population-level planning assumptions. Track body-weight trend, hunger, performance and recovery over several weeks before interpreting a difference between estimated and observed maintenance needs.
Calorie deficit timeline and projected weight change
When you enter a target weight and a nonzero daily adjustment, the calculator divides the estimated energy difference by the selected calorie deficit or surplus. This is a planning timeline, not a promise: water balance, adherence, adaptive metabolism, body-composition changes and revised maintenance needs can make real progress faster or slower.
Is a food calorie the same as a kilocalorie?
Nutrition labels use “Calorie” with a capital C to mean one kilocalorie, equal to 1,000 small calories or about 4.184 kilojoules.
Why can two calculators give different answers?
They may use different BMR equations, activity assumptions, rounding or goal adjustments. This calculator identifies each choice in the result breakdown.
Should teenagers use this adult calculator?
No. Growth changes energy requirements and pediatric guidance uses age-specific methods. This tool validates an adult age range.