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Daily Calorie Calculator

Daily calories needed to maintain, lose or gain weight.

Introduction

Daily Calorie Calculator — Daily calories needed to maintain, lose or gain weight. Enter Gender, Age, Height (cm), Weight (kg), Activity level, Goal to get an instant, accurate result.

Formula

TDEE = BMR (Mifflin-St Jeor) × activity factor. Target = TDEE − 500 (cut), TDEE + 300 (bulk), or TDEE (maintain).

Step-by-step

  1. Enter the Gender.
  2. Enter the Age.
  3. Enter the Height (cm).
  4. Enter the Weight (kg).
  5. Enter the Activity level.
  6. Enter the Goal.
  7. Click Calculate to see your result instantly.

Real-world example

Example: With Gender = male, Age = 30, Height (cm) = 175, Weight (kg) = 75, Activity level = 1.55, Goal = maintain, the Daily Calorie Calculator gives BMR: 1698.75, Tdee: 2633.0625, Target: 2633.0625.

Frequently Asked Questions

How was the −500/+300 calorie adjustment chosen?
A 500-calorie daily deficit approximates about 1 lb of fat loss per week; +300 is a moderate surplus for lean gains.
Which activity level should I pick?
Sedentary means little to no exercise; choose higher levels as your regular exercise frequency and intensity increase.
What inputs does the Daily Calorie Calculator need?
You'll need to provide: Gender, Age, Height (cm), Weight (kg), Activity level, Goal. All fields use sensible defaults, so you can see a working example immediately and then adjust the values to match your own numbers.
How accurate is the Daily Calorie Calculator?
The Daily Calorie Calculator applies the formula exactly as calculated — TDEE = BMR (Mifflin-St Jeor) × activity factor. Target = TDEE − 500 (cut), TDEE + 300 (bulk), or TDEE (maintain). — so results are precise for the inputs you provide. Accuracy depends on entering correct, realistic input values.
Is this a medical diagnosis?
No. The Daily Calorie Calculator provides an estimate based on standard formulas and general population data, not a medical diagnosis or personalized clinical advice. Individual results can vary — consult a doctor or other qualified healthcare provider for medical concerns.
Is the Daily Calorie Calculator free to use?
Yes, the Daily Calorie Calculator is completely free, requires no signup, and runs instantly in your browser.

About the Daily Calorie Calculator

The Daily Calorie Calculator uses a real, verifiable formula — TDEE = BMR (Mifflin-St Jeor) × activity factor. Target = TDEE − 500 (cut), TDEE + 300 (bulk), or TDEE (maintain). — so results are accurate every time, not an approximation.