Estimate daily calorie requirements with precision. This calculator combines the Harris–Benedict equations with lifestyle multipliers to reveal your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). It turns raw metrics into clear insight, showing how age, sex, weight, height and activity level shape metabolism.
Use the instant feedback to tailor fat-loss, maintenance or muscle-gain plans. Adjust any input and results refresh immediately, keeping you focused on goals instead of math. Athletes, coaches and everyday users can benchmark progress, fine-tune macros and justify meal-plan changes with transparent, reproducible calculations.
Every constant is documented below, making the tool a practical teaching aid. Share results with a trainer, pair them with a food-tracking app or run “what-if” scenarios—no spreadsheets required. Because everything runs client-side, no personal data ever leaves your device.
Categories: health-fitness, calculator
The calculator applies the Harris–Benedict equations to establish BMR, then multiplies the result by an activity factor to obtain TDEE.
Male BMR = 66 + (13.7 × weight) + (5 × height) − (6.8 × age)
Female BMR = 655 + (9.6 × weight) + (1.8 × height) − (4.7 × age)
TDEE = BMR × activity levelWeight in kilograms, height in centimetres, age in years.
| Activity Level | Multiplier |
|---|---|
| Sedentary (little or no exercise) | 1.2 |
| Lightly active (exercise 1-3 days/week) | 1.375 |
| Moderately active (exercise 3-5 days/week) | 1.55 |
| Very active (hard exercise 6-7 days/week) | 1.725 |
| Extra active (physical job & training 2×/day) | 1.9 |
Men and women have different average body-composition ratios, so separate constants improve accuracy.
Update values whenever weight, age bracket or activity pattern changes significantly—usually every four to six weeks.
The calculator offers guidance, not a prescription. Consult a qualified professional for personalised medical advice.