Daily Calorie Calculator | Live Fitness Check

Estimate Your Daily Calorie Needs

What is Your Daily Calorie Need (TDEE)?

Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. This includes all activities: sleeping, working, eating, and exercising. Understanding your TDEE is the cornerstone of effective nutrition planning because it tells you exactly how much energy your body requires.

To Maintain Weight: You should consume approximately the same number of calories as your TDEE.
To Lose Weight: You need to create a calorie deficit by consuming fewer calories than your TDEE.
To Gain Weight: You need to create a calorie surplus by consuming more calories than your TDEE.

This calculator estimates your TDEE by first determining your Basal Metabolic Rate (BMR)—the calories you burn at rest—and then multiplying it by a factor that represents your daily activity level.

How Activity Level Impacts Your TDEE

Activity Level	Multiplier	Description
Sedentary	1.2	Minimal movement, typical for a desk job with no exercise.
Lightly Active	1.375	Light exercise or sports 1–3 days per week.
Moderately Active	1.55	Moderate exercise or sports 3–5 days per week.
Very Active	1.725	Intense exercise or sports 6–7 days a week.
Extra Active	1.9	Strenuous daily exercise, a physical job, or athletic training.

Disclaimer: This tool provides an accurate estimate for informational purposes. Individual needs may vary. For personalized nutrition advice, consult a registered dietitian or healthcare professional.

Why Calculate Your TDEE?

Achieve Your Goals Faster

Knowing your TDEE allows you to create a precise nutrition plan tailored to your specific fitness objectives.

Eliminate Nutritional Guesswork

Stop wondering if you're eating too much or too little. Make data-driven decisions about your diet.

Empower Your Food Choices

When you understand your energy needs, you can make smarter, more effective choices about how you fuel your body.

About This Calculator

Daily Calorie Calculator estimates daily calorie needs for weight maintenance from personal characteristics and activity level. It is designed to give a quick, understandable estimate from age, sex, height, weight and activity level so the result can be used as a starting point for learning, tracking or a more informed discussion.

Methodology

Inputs used: Age, sex, height, weight and activity level.
Calculation approach: The calculator estimates basal energy needs and multiplies the result by the selected activity factor to estimate total daily energy expenditure.
Interpretation: Results are presented as an estimate and should be read together with the limitations described below.

Frequently Asked Questions

What does the Daily Calorie Calculator estimate?

Estimates daily calorie needs for weight maintenance from personal characteristics and activity level.

How is this result calculated?

The calculator estimates basal energy needs and multiplies the result by the selected activity factor to estimate total daily energy expenditure. The calculation uses age, sex, height, weight and activity level.

How should I use the result?

Activity factors and metabolic equations are population estimates and cannot capture every individual difference. Use the number as an estimate and consider professional advice when the result may affect health, treatment, pregnancy, nutrition, exercise safety or another important decision.

Daily Calorie Calculator: Find Your Maintenance Calories