Calorie Calculator
Estimate your daily maintenance calories, Total Daily Energy Expenditure (TDEE), and calorie deficit targets. Free in your browser.
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How to use Calorie Calculator
- 1
Input your current body weight, height, age, and biological sex.
- 2
Select your typical weekly physical activity multiplier.
- 3
Click Calculate to review daily maintenance calories and deficit targets.
Capabilities
- Calculates Total Daily Energy Expenditure (TDEE) via Mifflin-St Jeor
- Estimates baseline maintenance and illustrative weight loss deficit targets
- Includes 5 activity levels from sedentary to very active routines
How Daily Caloric Needs & Maintenance Energy (TDEE) Are Calculated
Balancing energy intake against expenditure governs body weight maintenance. Understanding your estimated Total Daily Energy Expenditure (TDEE) allows you to set structured, realistic nutritional targets for weight maintenance or gradual caloric deficits.
Calorie calculations are mathematical projections derived from the Mifflin-St Jeor equation. They do not constitute personalized medical nutrition therapy. Always consult a registered dietitian or medical practitioner before initiating significant dietary restrictions.
Formula: TDEE = BMR * Activity Factor. Represents the estimated daily caloric intake required to maintain your current body weight at your present activity level.
Formula: TDEE - 500 kcal. A commonly cited benchmark for gradual, sustainable weight management of approximately one pound per week under consistent conditions.
Worked Example: 30-Year-Old Male (70 kg, 175 cm, Lightly Active)
Baseline BMR: 10(70) + 6.25(175) - 5(30) + 5 = 1,649 kcal/day
TDEE (Lightly Active 1.375 factor): 1,649 * 1.375 = ~2,267 kcal/day (Maintenance)
Illustrative Weight Loss Target (500 kcal deficit): 2,267 - 500 = ~1,767 kcal/day
To view standard healthy weight ranges and Devine formula benchmarks, use Ideal Weight Calculator.
This tool operates in a sandbox directly inside your web browser. All parsing, processing, and downloads are rendered locally. Your file size, metadata, and contents never cross the network. It works completely offline.
Frequently Asked Questions
What is Total Daily Energy Expenditure (TDEE)?
Total Daily Energy Expenditure (TDEE) is the estimated total number of calories your body burns in a 24-hour day. It combines your Basal Metabolic Rate (BMR) with the thermic effect of food and physical activity.
How is the 500 kcal deficit calculated for weight management?
A standard rule of thumb in nutritional counseling subtracts 500 calories from estimated daily maintenance TDEE. Because approximately 3,500 kcal represents one pound of adipose tissue, a 500 kcal daily deficit theoretically models about one pound of weight loss per week.
Is a 500 kcal deficit appropriate for everyone?
No. Very lean individuals, endurance athletes, or persons with low initial maintenance calories may find a 500 kcal deficit overly restrictive. Nutritional adjustments should be personalized and sustainable.
Which activity multiplier should I select?
Choose 'Sedentary' (1.2) if you work an office job with little exercise, 'Lightly Active' (1.375) for 1–3 days of light workout per week, 'Moderately Active' (1.55) for 3–5 days of moderate exercise, and 'Very Active' (1.725) for intense training 6–7 days a week.
Are the calorie requirements calculated exact?
No. Metabolic equations provide population-level estimates. Daily metabolic variations, non-exercise activity thermogenesis (NEAT), and hormonal adaptations mean real energy requirements fluctuate continuously.