Your Daily Calorie Needs Estimator
Understanding Your Energy Expenditure (TDEE)
The Total Daily Energy Expenditure (TDEE) is the most accurate estimate of the total number of calories you burn per day. It is the basis for setting effective weight loss, maintenance, or gain goals.
1. Basal Metabolic Rate (BMR)
BMR represents the calories your body needs to perform essential, life-sustaining functions while at complete rest (like breathing, blood circulation, and maintaining body temperature). It accounts for about 60-75% of your TDEE.
2. The Mifflin-St Jeor Equation (The Calculation Method)
This calculator uses the **Mifflin-St Jeor Equation**, which is widely regarded as one of the most accurate BMR estimation formulas for the general population. The formulas used are:
Men: BMR = (10 × W) + (6.25 × H) – (5 × A) + 5
Women: BMR = (10 × W) + (6.25 × H) – (5 × A) – 161
*W = Weight in kg, H = Height in cm, A = Age in years.
3. Activity Level Multiplier
To get your TDEE, your calculated BMR is multiplied by an Activity Factor based on your lifestyle:
- Sedentary (1.2): Desk job, little to no exercise.
- Lightly Active (1.375): Light exercise 1-3 days per week.
- Moderately Active (1.55): Moderate exercise 3-5 days per week.
- Very Active (1.725): Hard exercise 6-7 days per week.
- Extra Active (1.9): Physical job or extremely intense daily training.
$$TDEE = BMR \times \text{Activity Multiplier}$$
Understand Energy Use with This Easy-to-Use Calculator
Estimating daily energy needs starts with understanding how many calories a person burns at rest. This baseline depends on age, sex, weight, and height. Men typically require more calories than women due to higher muscle mass, while women’s resting energy use tends to be slightly lower. Younger individuals generally burn more at rest than older adults, as metabolism naturally slows with age.
Activity level significantly affects daily calorie requirements. Someone who is mostly sedentary, performing little movement beyond regular routines, will need fewer calories than someone lightly active, such as walking or doing light chores several times a week. Moderate activity, like regular exercise or physically engaging jobs, increases daily energy needs. High-intensity activity or labor-intensive work requires the most calories, as more energy is used to fuel muscles and sustain activity.
Goals for weight change also influence how many calories a person should consume. To lose weight, one consumes fewer calories than the body burns in a day. To gain weight, intake exceeds daily expenditure. Maintaining weight occurs when daily calories roughly match energy burned, keeping weight stable over time.
Lifestyle and environment in the US affect energy use. Urban living versus rural living can change activity patterns, and seasonal temperatures can slightly alter calorie needs. Cold environments may increase energy use as the body regulates temperature, while hot conditions can reduce appetite and energy expenditure.
Tracking intake and activity provides practical insight. Logging meals, exercise, and movement levels allows adjustments based on real-world results. Over time, this approach helps align daily calories with personal goals, ensuring healthier outcomes and better control over weight and energy levels.