Daily Calorie Intake Calculator (TDEE-Based)
Calculate your recommended daily calorie intake from age, weight, activity level, and goal, based on TDEE.
Reviewed by Daniel Agrici, Founder & Lead Developer
Formula
BMR (Male) = 10W + 6.25H - 5A + 5 | BMR (Female) = 10W + 6.25H - 5A - 161 | TDEE = BMR x Activity Factor
Where W = weight in kg, H = height in cm, A = age in years. BMR is the Basal Metabolic Rate (calories burned at rest). TDEE is Total Daily Energy Expenditure, calculated by multiplying BMR by an activity factor ranging from 1.2 (sedentary) to 1.9 (very active).
Worked Examples
Example 1: Active Male Weight Maintenance
Problem:A 30-year-old male, 80 kg, 180 cm tall, who exercises 3-5 days per week (moderate activity). What is his daily calorie need?
Solution:BMR = 10(80) + 6.25(180) - 5(30) + 5 = 800 + 1125 - 150 + 5 = 1,780 kcal\nTDEE = BMR x Activity Factor = 1,780 x 1.55 = 2,759 kcal\nFor weight loss (500 cal deficit): 2,259 kcal\nFor weight gain (500 cal surplus): 3,259 kcal
Result:Maintenance: 2,759 kcal/day | Weight Loss: 2,259 kcal/day | Weight Gain: 3,259 kcal/day
Example 2: Sedentary Female Weight Loss
Problem:A 45-year-old female, 65 kg, 162 cm tall, with a sedentary lifestyle. How many calories should she eat to lose weight?
Solution:BMR = 10(65) + 6.25(162) - 5(45) - 161 = 650 + 1012.5 - 225 - 161 = 1,276.5 kcal\nTDEE = BMR x Activity Factor = 1,276.5 x 1.2 = 1,532 kcal\nMild weight loss (250 cal deficit): 1,282 kcal\nWeight loss (500 cal deficit): 1,032 kcal (below minimum, use 1,200)
Result:Maintenance: 1,532 kcal/day | Mild Loss: 1,282 kcal/day | Note: Minimum 1,200 kcal recommended
Frequently Asked Questions
How does activity level affect calorie needs?
Activity level is multiplied against your BMR to determine total calorie needs. A sedentary person (desk job, no exercise) needs about 1.2x their BMR, while a very active person (hard exercise 6-7 days/week) needs about 1.9x. The difference can be 1,000+ calories per day. For example, a person with a BMR of 1,600 would need 1,920 calories if sedentary but 3,040 if very active. Most people overestimate their activity level, so it is generally better to start with a lower estimate and adjust based on real-world results over 2-4 weeks.
What is a safe calorie deficit for weight loss?
A safe and sustainable calorie deficit is generally 500 calories per day below your TDEE, which produces approximately 1 pound (0.45 kg) of weight loss per week since one pound of fat contains roughly 3,500 calories. Deficits larger than 1,000 calories per day are generally not recommended as they can lead to muscle loss, nutritional deficiencies, metabolic adaptation, and are difficult to maintain. Women should generally not consume fewer than 1,200 calories per day and men not fewer than 1,500 without medical supervision.
Why does my calorie need decrease with age?
Calorie needs decrease with age primarily due to a decline in lean muscle mass (sarcopenia), which is the most metabolically active tissue in the body. After age 30, adults lose approximately 3-8% of muscle mass per decade, which directly reduces BMR. Hormonal changes, particularly decreases in testosterone and growth hormone, accelerate this process. This is why the Mifflin-St Jeor equation subtracts 5 calories for each year of age. Regular resistance training can help slow muscle loss and maintain a higher metabolic rate as you age.
What is BMR and how does it differ from TDEE?
BMR (Basal Metabolic Rate) is the calories burned at complete rest to sustain breathing, circulation, and cell repair — typically 60-75% of total energy expenditure. The Mifflin-St Jeor equation calculates it: Men: (10 × kg) + (6.25 × cm) − (5 × age) + 5; Women: same formula − 161. TDEE (Total Daily Energy Expenditure) multiplies BMR by an activity factor from 1.2 (sedentary) to 1.9 (extremely active). TDEE is the calorie intake that maintains your current weight.
References
Reviewed by Daniel Agrici, Founder & Lead Developer · Editorial policy