What Is Your Daily Calorie Requirement?
Your daily calorie requirement is determined by your Total Daily Energy Expenditure (TDEE), which is your Basal Metabolic Rate (BMR) multiplied by an activity factor. BMR is the number of calories your body needs at complete rest to maintain vital functions such as breathing, circulation, and cell production. This calculator uses the Harris-Benedict equation, one of the most widely validated formulas for estimating BMR, adjusted for sex, age, height, and weight.
To lose weight, most guidelines recommend creating a deficit of about 500 calories per day below your TDEE, which typically results in roughly 1 lb (0.45 kg) of weight loss per week. For muscle gain, consuming 250–300 calories above TDEE is a common starting point. The U.S. Dietary Guidelines recommend 1,600–3,000 kcal per day for adults depending on sex and activity level.
Frequently Asked Questions
BMR is the calories burned at rest for basic survival. TDEE is BMR multiplied by your activity level, giving the total calories you burn per day including exercise and daily movement.
The Harris-Benedict formula is a well-established estimation method, but individual factors like muscle mass, body composition, and metabolic health can cause variation. Use results as a starting guide and adjust based on real-world results.
If you have a desk job and do no exercise, choose Sedentary. If you work out 3-5 days per week, choose Moderately Active. Physical laborers or competitive athletes should select Extra Active.