🥗 Calorie Calculator

Calculate your daily calorie needs based on activity level.

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What is Calorie Calculator?

Your Total Daily Energy Expenditure, or TDEE, is the full number of calories your body uses in an average day once you account for movement, exercise, and general daily activity on top of resting metabolism. Rather than guessing at a calorie target from a magazine chart, this calculator builds your number from your own weight, height, and age, then layers on an activity multiplier so the figure reflects how you actually live — not a generic average that fits nobody in particular.

TDEE Formula

The calculator first works out your Basal Metabolic Rate using the Mifflin-St Jeor equation, then scales it by an activity multiplier:

BMR (men) = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) − (5.677 × age)
BMR (women) = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) − (4.330 × age)

TDEE = BMR × Activity Multiplier

Typical multipliers range from 1.2 for a mostly sedentary desk routine to 1.9 for very intense daily training; this calculator applies a moderate-activity multiplier of 1.55, suited to someone exercising a few times a week.

Worked Example

Using the same 30-year-old, 70 kg, 170 cm man from the BMR example, with moderate activity:

BMR = 88.362 + (13.397 × 70) + (4.799 × 170) − (5.677 × 30) ≈ 1,672 kcal
TDEE = 1,672 × 1.55 ≈ 2,591 kcal/day

From that 2,591 kcal maintenance figure, the calculator also shows a rough weight-loss target (2,091 kcal, a 500-calorie daily deficit) and a weight-gain target (3,091 kcal, a 500-calorie surplus) — both based on the widely cited rule that a roughly 500 kcal/day shift corresponds to about half a kilogram of body weight change per week.

How to Use This Calculator

  1. Enter your weight in kilograms.
  2. Enter your height in centimetres.
  3. Enter your age.
  4. Click Calculate to see your maintenance, weight-loss, and weight-gain calorie figures.

Things to Keep in Mind

TDEE is an estimate, not a fixed law — actual calorie burn varies with muscle mass, sleep, stress, and how precisely "moderate activity" describes your week. Use the figure as a starting point, track your weight over two to three weeks, and adjust intake up or down based on what actually happens on the scale. For medical weight-management advice, especially around chronic conditions, consult a registered dietitian or doctor rather than relying solely on an online estimate.

💡 Tip: If you're vegetarian, hitting your calorie target with dal, paneer, curd, and whole grains alongside vegetables tends to keep meals filling without excessive refined carbs.

Curious what your resting number looks like on its own? Try the BMR Calculator first.

📅 Last reviewed: July 2026 · Formulas verified against RBI/SEBI/IT Dept guidelines.