Daily Calorie Calculator
Your true daily calorie target, activity included.
Your body burns calories around the clock — not just at the gym. This calculator takes your BMR and multiplies it by your activity level to estimate total daily energy expenditure. Eat near this number to maintain weight; eat modestly below it to lose, or above it to gain.
How it's calculated
TDEE = BMR (Mifflin-St Jeor) × activity multiplier: Sedentary 1.2, Light 1.375, Moderate 1.55, Active 1.725.
Frequently asked questions
Which activity level should I pick?
Be honest: most desk workers are Sedentary or Light even with a few workouts a week. 'Moderate' means genuinely active most days — on your feet, exercising regularly. Overestimating is the classic calorie-counting trap.
How many calories to lose weight?
A deficit of about 500 calories per day typically yields roughly 0.5 kg (1 lb) per week. Bigger deficits work faster but are harder to sustain and risk muscle loss.
Should I eat back exercise calories?
Usually not fully. Fitness trackers and machines often overestimate burn by 20–40%. If you're losing weight, treat exercise as a bonus rather than calories earned.