Calorie Calculator - TDEE & Daily Calorie Needs | Calq.dev

Calorie Calculator

Calculate your daily calorie needs based on your activity level and goals

Age between 10 and 100

Enter your current weight

Enter your height

Select your typical weekly activity

What are you trying to achieve?

Note: This calculator uses the Mifflin-St Jeor equation for BMR estimation. Results are estimates and may vary based on individual factors. Consult a healthcare professional for personalized nutrition advice.

Understanding Daily Calorie Needs

What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn each day, including your basal metabolic rate (BMR) and activity level. Understanding your TDEE helps you create effective nutrition plans for weight loss, maintenance, or muscle gain.

BMR vs TDEE

  • BMR (Basal Metabolic Rate): Calories burned at rest for basic body functions
  • TDEE: BMR plus calories burned through physical activity
  • Activity Multiplier: Factor applied to BMR based on your exercise routine

How to Use Your Calorie Results

Once you know your daily calorie needs, you can adjust your intake based on your goals:

  • Weight Loss: Eat 500-1000 calories below TDEE (lose 0.5-1 kg/week)
  • Maintenance: Eat at your TDEE to maintain current weight
  • Muscle Gain: Eat 500-1000 calories above TDEE (gain 0.5-1 kg/week)

Understanding Macronutrients

Our calculator provides a balanced macronutrient split of 40% carbohydrates, 30% protein, and 30% fat. This ratio supports general health and fitness goals. Adjust based on your specific needs and preferences, or consult a nutritionist for personalized recommendations.

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