How many calories should I eat per day?

Daily calorie needs depend on your BMR and activity level. Your estimated TDEE (Total Daily Energy Expenditure) represents the calories needed to maintain your current weight.

TDEE stands for Total Daily Energy Expenditure. It is calculated by multiplying your BMR by an activity multiplier. It represents the total number of calories you burn in a day.

🍎 Calorie Calculator

Estimate daily calorie needs based on your profile

Weight (kg)

Height (cm)

Age

Activity Level

Your estimated daily calorie needs (TDEE)

2430 kcal

Estimated BMR: 1568 kcal

Mild Deficit

1930 kcal

-0.5kg/week

Larger Deficit

1430 kcal

-1kg/week

Mild Surplus

2930 kcal

+0.5kg/week

Larger Surplus

3430 kcal

+1kg/week

Daily Calorie Calculator Guide

This calculator helps you precisely determine your daily calorie needs. Based on your sex, age, height, weight, and activity level, it calculates daily calorie targets for three goals: maintaining weight, losing fat, and gaining muscle.

Calories are the unit of energy that food provides. Managing your daily calorie intake is the most fundamental principle of weight control — whether you want to lose fat or gain muscle, the core principle is energy balance. This calculator uses the internationally recognized Mifflin-St Jeor formula for BMR, then applies an activity multiplier to determine TDEE.

Macronutrient Distribution and Calorie Sources

[The Three Macronutrients]

1. Carbohydrates (4 kcal/g) — the body's primary energy source - Function: Fuel for brain and muscles - Quality sources: Brown rice, oats, sweet potatoes, whole wheat bread, legumes, fruits and vegetables - Limit: White rice, pasta, pastries, sugary drinks (high-GI refined carbs) - Recommended: 25%-55% of total calories (adjust based on goals)

2. Protein (4 kcal/g) — the building block for muscle - Function: Build muscle tissue, support immunity, maintain satiety - Quality sources: Chicken breast, fish, eggs, tofu, milk, lean beef - Recommended intake: 1.6-2.2g per kg body weight (higher for active individuals) - Recommended: 20%-35% of total calories

3. Fat (9 kcal/g) — the most energy-dense macronutrient - Function: Maintain hormone balance, protect organs, aid fat-soluble vitamin absorption - Quality sources: Olive oil, avocado, nuts, fatty fish, egg yolks - Limit: Trans fats (processed foods), excess saturated fat - Recommended: 20%-30% of total calories

Common Food Calorie Reference and Meal Planning

[Food Calorie Quick Reference (per 100g edible portion)]

Low calorie (<100 kcal): - Cucumber 16 kcal, Tomato 18 kcal, Lettuce 12 kcal, Broccoli 34 kcal - Egg white 15 kcal, Skim milk 33 kcal

Medium calorie (100-200 kcal): - Chicken breast 133 kcal, Salmon 139 kcal, Tofu 81 kcal - Rice 116 kcal, Oats 367 kcal (per 100g but typically 30-40g serving) - Apple 52 kcal, Banana 89 kcal

High calorie (>200 kcal): - Pork belly 395 kcal, Fried chicken 246 kcal, Hamburger 295 kcal - French fries 312 kcal, Chocolate 546 kcal, Cream cake 379 kcal - One can of soda ~140 kcal, One bubble tea ~300-500 kcal

[Sample Healthy Daily Meal Plan (for a woman with TDEE=1800 kcal on a fat loss plan)] Breakfast (400 kcal): Oatmeal + egg + milk Lunch (550 kcal): Brown rice + chicken breast + vegetables Dinner (450 kcal): Steamed fish + tofu + leafy greens Snack (200 kcal): An apple or a small handful of nuts Total: 1,600 kcal (leaving a 200 kcal deficit for exercise)

[Practical Calorie Control Tips] 1. Use smaller plates — visual satisfaction with less food 2. Drink water/soup before meals — increases fullness 3. Eat slowly — gives your brain time to register satiety 4. Track your food — use an app for a week to understand true intake 5. Don't completely ban favorite foods — moderate indulgence is more sustainable

This calculator is for reference only and does not constitute medical advice. Consult a nutritionist for special dietary needs.

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Calorie Calculator Guide

This calorie calculator estimates your Total Daily Energy Expenditure (TDEE), which represents the total number of calories your body burns in a day. TDEE consists of your Basal Metabolic Rate (BMR) plus calories burned through physical activity.

By entering your gender, age, height, weight, and daily activity level, this tool calculates your estimated daily calorie needs. It also provides reference values at different calorie deficits and surpluses. These are estimates based on established formulas and should be used as general reference values.

Daily Calorie Calculation Formula

Step 1: Calculate BMR (Mifflin-St Jeor formula)
Male BMR = 10×weight(kg) + 6.25×height(cm) - 5×age(years) + 5
Female BMR = 10×weight(kg) + 6.25×height(cm) - 5×age(years) - 161

Step 2: Calculate TDEE = BMR × activity multiplier
Activity multipliers: Sedentary=1.2 | Lightly Active=1.375 | Moderately Active=1.55 | Very Active=1.725 | Extra Active=1.9

Step 3: Reference adjustments
Mild deficit (-0.5kg/week) = TDEE - 500 kcal
Larger deficit (-1.0kg/week) = TDEE - 1000 kcal

Understanding Calorie Balance

Body weight changes are governed by energy balance: • Calorie intake > expenditure → weight gain • Calorie intake < expenditure → weight loss • Calorie intake = expenditure → weight maintenance

Reference values: • 1kg of body fat ≈ 7,700 kcal • Daily deficit of 500 kcal → approximately 0.5kg loss per week • Daily deficit of 1000 kcal → approximately 1kg loss per week

Macronutrient calorie values: • Protein: 4 kcal/g • Carbohydrate: 4 kcal/g • Fat: 9 kcal/g

Calorie Calculation Examples

📋

Example 1: 30-year-old male office worker Input: male, 30, 75kg, 175cm, moderately active BMR = 10×75 + 6.25×175 - 5×30 + 5 = 1718 kcal TDEE = 1718 × 1.55 = 2663 kcal/day Results: - Maintenance: 2663 kcal/day - Mild deficit (-0.5kg/week): 2163 kcal/day - Larger deficit (-1.0kg/week): 1663 kcal/day Example 2: 25-year-old active female Input: female, 25, 52kg, 162cm, very active BMR = 10×52 + 6.25×162 - 5×25 - 161 = 1262 kcal TDEE = 1262 × 1.725 = 2177 kcal/day Results: - Maintenance: 2177 kcal/day - Mild surplus (+0.5kg/week): 2677 kcal/day

Estimation Limitations

💡

These calculations are estimates based on population averages. Individual variation can be significant. Factors that affect accuracy: • Actual metabolic rate varies between individuals • Food calorie labels may have ±20% margin of error • Cooking methods alter actual calorie content • Digestion and absorption rates vary (approximately 85-95%) As weight changes, BMR and TDEE also change. Recalculating every 4 weeks or after significant weight change is recommended.

Common Use Cases

- Estimating daily calorie needs for weight management
- Establishing calorie reference points for different goals
- Understanding the relationship between activity and calorie expenditure
- Comparing calorie needs at different activity levels

Calorie Estimation Methods Comparison

Different approaches to estimating calorie needs:

① TDEE calculation (this tool): Based on individual parameters and activity level. Most accurate for general use.

② Simple estimation (e.g., weight × 30): Quick but less accurate. Does not account for age, sex, or height.

③ Wearable device monitoring: Real-time tracking with heart rate data. Device accuracy varies.

④ Macro tracking: Controls total calories plus macronutrient distribution. Most detailed but requires more effort.

Each method has trade-offs between accuracy and convenience. TDEE calculation offers a good balance for most people.

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