Features
About The Calorie Intake Calculator (TDEE & BMR)
Our free online calorie intake calculator is a comprehensive tool that helps you determine your daily calorie needs for weight loss, weight maintenance, or muscle gain. Using the scientifically validated Mifflin–St Jeor equation, this calculator accurately estimates your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) based on your age, sex, height, weight, and activity level.
This advanced calorie calculator is perfect for:
- Calculating your BMR (Basal Metabolic Rate) - the calories your body burns at rest
- Determining your TDEE (Total Daily Energy Expenditure) - total calories needed based on activity level
- Planning a calorie deficit for safe and sustainable weight loss (0.5 kg or 1 kg per week)
- Finding your maintenance calories to keep your current weight stable
- Setting a calorie surplus for healthy muscle gain and bulking
- Getting macro recommendations (protein, carbs, fat) for optimal nutrition
- Generating personalized meal plan PDFs with daily calorie targets
- Switching easily between metric (kg/cm) and imperial (lb/in) units
- Tracking your recent calculations for quick reference
BMR (Basal Metabolic Rate): This represents the number of calories your body needs to perform basic life-sustaining functions like breathing, circulation, cell production, and maintaining body temperature. BMR accounts for approximately 60-75% of your total daily calorie expenditure. Our calculator uses the Mifflin–St Jeor equation, which is considered one of the most accurate BMR formulas available.
TDEE (Total Daily Energy Expenditure): This is your BMR multiplied by an activity factor that accounts for your daily physical activity level. TDEE represents the total number of calories you burn in a day, including all activities from sleeping to intense exercise. Knowing your TDEE is crucial for setting appropriate calorie goals for weight management.
Activity Levels: Our calculator offers five activity levels to accurately reflect your lifestyle:
- Sedentary (1.2x): Little or no exercise, desk job
- Light (1.375x): Light exercise 1-3 days per week
- Moderate (1.55x): Moderate exercise 3-5 days per week
- Very Active (1.725x): Hard exercise 6-7 days per week
- Extra Active (1.9x): Physical job or 2x training per day
Weight Loss Targets: For healthy weight loss, we recommend a moderate calorie deficit. A deficit of 500 calories per day typically results in about 0.5 kg (1 lb) of weight loss per week, while a 1000-calorie deficit can lead to approximately 1 kg (2 lbs) per week. However, we set minimum calorie floors (1200 kcal for moderate deficit, 1000 kcal for aggressive deficit) to ensure safe and sustainable weight loss.
Weight Gain Targets: For muscle gain, a calorie surplus is needed. Adding 500 calories per day typically supports about 0.5 kg (1 lb) of weight gain per week, while 1000 extra calories can support approximately 1 kg (2 lbs) per week. Focus on strength training and adequate protein intake to maximize muscle gain while minimizing fat gain.
Macro Breakdown: Our calculator provides macro recommendations using a balanced 40/30/30 split (40% carbs, 30% protein, 30% fat) at maintenance calories. This distribution supports energy needs, muscle maintenance, and overall health. You can adjust these ratios based on your specific goals and preferences.
Meal Plan PDF: After calculating your calorie needs, you can download a personalized PDF meal plan that includes your profile information, calorie targets, macro breakdown, and sample meal suggestions for breakfast, lunch, dinner, and snacks.
Privacy & Security: All calculations are performed entirely in your browser using JavaScript. We do not collect, store, or transmit any of your personal information. Your data never leaves your device, ensuring complete privacy and security.
Important Note: This calculator provides estimates based on standard formulas and activity multipliers. Individual calorie needs can vary based on genetics, body composition, medical conditions, medications, and other factors. These calculations are for informational purposes only and should not replace professional medical, nutritional, or fitness advice. Always consult with a healthcare provider, registered dietitian, or certified fitness professional before making significant changes to your diet or exercise routine.
Frequently Asked Questions
How are BMR and TDEE calculated?
BMR (Basal Metabolic Rate) is calculated using the Mifflin–St Jeor equation, which is considered one of the most accurate BMR formulas. For men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5. For women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161. TDEE (Total Daily Energy Expenditure) is calculated by multiplying your BMR by an activity factor (ranging from 1.2 for sedentary to 1.9 for extra active) that accounts for your daily physical activity level.
Is the calorie calculator free?
Yes, our calorie intake calculator is completely free to use. No registration, no fees, and no hidden costs. You can use it as many times as you want without any limitations.
What calorie deficit should I use to lose weight?
For healthy and sustainable weight loss, a deficit of 300-500 calories per day is commonly recommended, which typically results in about 0.5 kg (1 lb) of weight loss per week. A larger deficit of 1000 calories per day can lead to approximately 1 kg (2 lbs) per week, but may be harder to sustain long-term and could lead to muscle loss. Our calculator sets minimum calorie floors (1200 kcal for moderate deficit, 1000 kcal for aggressive deficit) to ensure safe weight loss.
How many calories should I eat to gain muscle?
For muscle gain, you typically need a calorie surplus. Adding 300-500 calories per day above your TDEE usually supports about 0.5 kg (1 lb) of weight gain per week, while 500-1000 extra calories can support approximately 1 kg (2 lbs) per week. However, to maximize muscle gain while minimizing fat gain, focus on strength training, adequate protein intake (1.6-2.2g per kg of body weight), and a moderate surplus rather than excessive overeating.
Do you support imperial units (pounds and inches)?
Yes, absolutely! Our calculator supports both metric (kilograms and centimeters) and imperial (pounds and inches) units. Simply click the unit toggle buttons above the height and weight input fields to switch between units. The calculator automatically converts between units for accurate calculations.
Is this calculator accurate?
Our calculator uses the Mifflin–St Jeor equation, which is widely recognized as one of the most accurate BMR formulas available. However, these calculations provide estimates based on population averages. Individual calorie needs can vary by ±10-20% due to factors like genetics, body composition, metabolism, medical conditions, and medications. Use the results as a starting point and adjust based on your body's response.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest, just to maintain basic life functions. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor, representing the total calories you burn in a day including all activities. TDEE is what you should use to determine your daily calorie intake goals for weight management.
How do I know which activity level to choose?
Choose the activity level that best matches your typical weekly routine: Sedentary (little/no exercise, desk job), Light (light exercise 1-3 days/week), Moderate (moderate exercise 3-5 days/week), Very Active (hard exercise 6-7 days/week), or Extra Active (physical job or 2x training per day). If you're unsure, start with a lower level and adjust based on your results. Remember, most people overestimate their activity level.
Can I save my calculations?
Yes! Our calculator automatically saves your last 3 calculations in your browser's local storage. You can quickly access them using the "Recent Queries" section at the top of the calculator. You can reload any previous calculation with one click, or delete it if you no longer need it. All data is stored locally on your device for complete privacy.
Can I download my meal plan as a PDF?
Yes! After calculating your calorie needs, click the "Download PDF" button in the results section. The PDF includes your profile information, all calorie targets (BMR, TDEE, weight loss/gain options), macro breakdown, and sample meal plan suggestions for breakfast, lunch, dinner, and snacks. The PDF is generated instantly and can be saved or printed for your reference.
Is this medical or nutritional advice?
No, this tool provides estimates for informational purposes only. It is not intended to replace professional medical, nutritional, or fitness advice. Individual calorie needs vary based on many factors including genetics, body composition, medical conditions, medications, and lifestyle. Always consult with a healthcare provider, registered dietitian, or certified fitness professional before making significant changes to your diet or exercise routine, especially if you have medical conditions or are taking medications.
Is my data private and secure?
Yes, absolutely! All calculations are performed entirely in your browser using JavaScript. We do not collect, store, or transmit any of your personal information to any server. Your data never leaves your device. The only data stored is in your browser's local storage for the recent queries feature, and you can clear this at any time by clearing your browser data.
Can I use this calculator on mobile devices?
Absolutely! Our calorie calculator is fully responsive and works perfectly on desktop computers, tablets, and mobile phones. The interface adapts to your screen size, making it easy to use on any device. You can bookmark it on your phone for quick access whenever you need to calculate your calorie needs.
Why are my calorie needs different from other calculators?
Different calculators may use different formulas (Harris-Benedict, Katch-McArdle, etc.) or different activity multipliers, which can result in slightly different estimates. The Mifflin–St Jeor equation we use is generally considered more accurate than older formulas like Harris-Benedict. Additionally, activity level interpretation can vary between calculators. Use our results as a starting point and adjust based on your body's response over time.
How often should I recalculate my calorie needs?
You should recalculate your calorie needs whenever your weight changes significantly (5-10 lbs or 2-5 kg), your activity level changes substantially, or your goals change. As you lose or gain weight, your BMR changes, so your calorie targets should be adjusted accordingly. Many people find it helpful to recalculate every 4-6 weeks or after losing/gaining 5-10% of their body weight.
Feedback & Suggestions
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