Daily Calorie Needs
{{ format(tdee) }} kcal
{{ format(bmr) }} BMR {{ format(tdee - bmr) }} Activity {{ bmi }} BMI
yrs
%
{{ calorieAdjust }} %
Categories: Calculator , Health & Fitness
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Basal Metabolic Rate (BMR) measures the energy your body expends at rest, while Total Daily Energy Expenditure (TDEE) adds lifestyle movement to reveal overall calorie burn. Together they frame the balance between nutritional intake and energy use.

The calculator converts your age, sex, height, weight and activity factor into BMR through a recognised metabolic formula, then scales it to TDEE and plots a donut chart via a client-side charting layer.

Use it to adjust meal plans, set weight-management targets or compare training phases. This calculator offers informational estimates and is not a substitute for professional medical advice.

Technical Details:

BMR reflects oxygen consumption and heat release needed for vital functions; it scales chiefly with fat-free mass, stature and age. TDEE multiplies BMR by an activity factor that approximates daily movement intensity, providing a realistic calorie ceiling for weight maintenance or deficit planning.

BMR= { 655 + 9.6·W + 1.8·H − 4.7·A(female) 66 + 13.7·W + 5 ·H − 6.8·A(male)
W = weight (kg), H = height (cm), A = age (years).
BMI RangeCategory
< 18.5Underweight
18.5 – 24.9Normal
25.0 – 29.9Overweight
≥ 30.0Obese

A higher BMI implies greater health risk, yet muscular physiques may read falsely high; interpret alongside waist measure and professional guidance.

ParameterMeaningUnit/Range
AgeChronological ageyears; ≥ 13
SexBiological sex selectormale / female
HeightStature inputcm or in
WeightTotal body masskg or lb
Activity factorMovement intensity scale1.2 – 1.9
Calorie adjustmentGoal-based offset−30 % – +30 %
Example: 30-year-old male, 175 cm, 70 kg, “Moderately active” (1.55) ⇒ BMR ≈ 1 687 kcal; TDEE ≈ 2 615 kcal; BMI ≈ 22.9 (“Normal”).
  • Equation assumes average body composition.
  • Activity factor is self-reported and subjective.
  • Calorie adjustment slider models linear change.
  • Body-fat input is not reflected in calculations.
  • Extremely low or high heights skew BMI.
  • Weights below 30 kg or above 250 kg reduce accuracy.
  • Pregnancy alters metabolic demand beyond scope.
  • Rapid weight fluctuations can invalidate weekly averages.

Formulas derive from Harris & Benedict (1918, 1984 revision) and BMI thresholds follow WHO 2008 guidance. Subsequent research suggests ±10 % individual variance.

No sensitive data leaves your browser, satisfying common data-protection regulations.

Step-by-Step Guide:

Enter your personal metrics, choose lifestyle intensity and review the results chart for calorie budgeting.

  1. Type your age in years.
  2. Select sex.
  3. Provide height and weight in preferred units.
  4. Pick an activity level matching typical movement.
  5. (Optional) Slide calorie adjustment for bulking or cutting targets.

FAQ:

What is BMR?

BMR is the baseline energy your organs consume to keep you alive when resting, expressed in kilocalories per day.

Why choose activity level?

The factor multiplies BMR to approximate calories burned through work, training and routine movement, tailoring results to lifestyle.

Units: cm vs in?

The calculator converts inches and pounds automatically, so pick whichever unit you measure most accurately.

Is my data stored?

No; all inputs stay in your browser session and disappear when you close the page.

How precise are results?

For most adults the figure is within about 10 %, but genetics, hormones and measurement errors can shift true expenditure.

Glossary:

BMR
Base calories burned at rest.
TDEE
Total calories burned daily including activity.
BMI
Weight-for-height index.
Activity factor
Multiplier representing movement intensity.
Calorie deficit
Energy intake below TDEE.

This calculator offers informational estimates, not medical advice.

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