Daily Calorie Calculator
Calculate your daily calorie needs (TDEE) and basal metabolic rate (BMR). Get personalized targets for weight loss, maintenance, or muscle gain.
Understanding TDEE & BMR
Basal Metabolic Rate (BMR) is calories your body burns at rest. Total Daily Energy Expenditure (TDEE) includes BMR plus activity. To lose weight: eat 300-500 calories below TDEE. To gain muscle: eat 300-500 above TDEE. To maintain: eat at TDEE. Adjust every 4-6 weeks based on progress.
How to Use This Calculator
Enter your gender, age, weight, height, and activity level. The calculator shows your BMR and TDEE in calories. Use TDEE to set your daily calorie target. Combine calorie deficit with strength training for weight loss while preserving muscle.
Frequently Asked Questions
What's the difference between BMR and TDEE? ▼
BMR = calories burned at rest (breathing, circulation, etc.). TDEE = BMR × activity factor, including daily movement and exercise. TDEE is always higher than BMR.
How many calories to lose 1 kg per week? ▼
1 kg ≈ 7,700 calories. 7,700 ÷ 7 = 1,100 cal/day deficit needed. This is aggressive. Safer: 500 cal/day deficit = 0.5 kg/week (sustainable and healthy).
Can I eat below my BMR? ▼
Eating below BMR long-term slows metabolism, causes muscle loss, and fatigue. Keep deficit at 300-500 below TDEE (not BMR). If TDEE is 2,000, don't go below 1,500 daily without medical supervision.
How does muscle affect calorie needs? ▼
Muscle tissue burns more calories at rest than fat. Building muscle increases BMR and TDEE. Strength training + adequate protein preserves muscle during weight loss.
When should I recalculate calories? ▼
Recalculate every 4-6 weeks when weight changes significantly. As you lose weight, TDEE decreases, requiring calorie adjustment to continue progress.