QuickCalc

Daily Calorie Calculator

Estimate your daily maintenance calories (TDEE).

Reviewed by The QuickCalc Editorial Team · Last updated · About our methodology

Enter your details

Result

Maintenance (TDEE)
2720 kcal/day
BMR: 1755 kcal

Inputs & results at a glance

Updates live as you change the form above.

ItemTypeValue
SexInputmale
AgeInput35 yrs
WeightInput80 kg
HeightInput180 cm
ActivityInput1.55
BMRResult1755 kcal
TDEEResult2720 kcal

About this calculator

The daily calorie calculator estimates your Basal Metabolic Rate (BMR) — the calories your body burns at rest — and your Total Daily Energy Expenditure (TDEE), which is BMR multiplied by an activity factor. TDEE represents the calories you burn on a typical day and is the target intake for maintaining your current weight.

The calculator uses the Mifflin–St Jeor equation, which is widely regarded as the most accurate BMR estimate for the general population. For men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) + 5. For women: the same formula minus 161 instead of plus 5. TDEE then multiplies BMR by 1.2 (sedentary), 1.375 (light), 1.55 (moderate), 1.725 (active) or 1.9 (very active).

To lose weight, aim for a modest deficit of 300–500 kcal below TDEE per day, which supports around 0.3–0.5 kg of weight loss per week — sustainable and unlikely to trigger metabolic slowdown. To gain lean muscle, aim for a small surplus of 200–400 kcal per day combined with strength training. Track actual weight change over 2–4 weeks and adjust intake up or down based on results.

How to use it

  1. 1Enter your sex, age, weight and height. Used in the Mifflin–St Jeor equation.
  2. 2Choose your activity level. From sedentary through very active.
  3. 3Read your BMR and TDEE. BMR is at-rest burn; TDEE is your maintenance calories.

How it works

The calculator applies the Mifflin–St Jeor equation to estimate your Basal Metabolic Rate (BMR) — the calories your body burns at complete rest to maintain vital functions. It then multiplies BMR by an activity factor to give Total Daily Energy Expenditure (TDEE), which is your maintenance calorie target.

For weight loss, aim for a 300–500 kcal deficit below TDEE for sustainable results (around 0.3–0.5 kg per week). For lean muscle gain, a 200–400 kcal surplus with resistance training generally works. Track actual weight change over 2–4 weeks and adjust the calorie target up or down based on what your body actually does.

Formula

BMR (men) = 10W + 6.25H − 5A + 5; BMR (women) = 10W + 6.25H − 5A − 161; TDEE = BMR × activity

W = weight (kg); H = height (cm); A = age (years); activity = 1.2 (sedentary) to 1.9 (very active).

Worked examples

Man, 35, 80 kg, 180 cm, moderately active

BMR ≈ 1,780 kcal. TDEE ≈ 2,760 kcal (activity 1.55).

Woman, 30, 65 kg, 165 cm, lightly active

BMR ≈ 1,384 kcal. TDEE ≈ 1,903 kcal (activity 1.375).

Frequently asked questions

What is TDEE?

Total Daily Energy Expenditure — your maintenance calories, i.e. how many calories you burn in a typical day including activity.

What equation does this use?

The Mifflin–St Jeor equation, which is widely regarded as the most accurate BMR estimate for the general population.

How do I lose weight from this number?

A modest deficit of 300–500 kcal/day typically produces sustainable weight loss of 0.3–0.5 kg per week.

How do I gain muscle?

A small surplus of 200–400 kcal/day with strength training generally supports lean muscle gain without excessive fat.

Should I trust the activity multiplier?

It's a rough guide. Track actual weight change over 2–4 weeks and adjust intake up or down based on results.

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