Daily Calorie Calculator
This calorie calculator estimates maintenance calories from your BMR and how active you are. Cutting about 500 kcal/day is a common weight-loss starting point, but needs vary. Use it as a planning number, then adjust with real-world results.
BMR1,350 kcal/day
Maintenance (TDEE)2,093 kcal/day
Mild loss (~−500 kcal)1,593 kcal/day
Mild gain (~+500 kcal)2,593 kcal/day
Not medical advice.
Formula
TDEE = BMR × activity factor (1.2 to 1.9).
How to use this calculator
- Enter sex, age, height, and weight.
- Pick the activity level that matches your week.
- Use maintenance as a baseline, then adjust slowly.
Examples
Moderate activity
If BMR is 1,400 kcal and activity is 1.55, TDEE ≈ 2,170 kcal/day.
FAQ
Should I eat at a 500 calorie deficit?+
It is a common rule of thumb, not a prescription. People with medical conditions or low body weight should get professional advice first.
Related tools
CalculatorBMI CalculatorCalculate body mass index from height and weight in metric or US units. See BMI category, formula, and healthy range.CalculatorBMR CalculatorEstimate basal metabolic rate with the Mifflin–St Jeor equation from age, sex, height, and weight.CalculatorBody Fat Calculator (US Navy)Estimate body fat percentage with the US Navy circumference method using neck, waist, hip, and height.CalculatorIdeal Weight CalculatorEstimate ideal body weight with the Devine formula from height and sex.CalculatorPregnancy Due Date CalculatorEstimate a due date from the first day of the last menstrual period using Naegele’s rule (280 days).CalculatorHeart Rate Zone CalculatorEstimate max heart rate as 220 minus age and see training zones from 50% to 90%.CalculatorWater Intake CalculatorEstimate daily water from body weight using 35 ml per kilogram as a simple starting point.CalculatorWaist-to-Hip Ratio CalculatorCalculate waist-to-hip ratio (WHR), a simple circumference measure used in health screening.