Daily Calories Calculator - TDEE & Macros | HealthCalc
Calculate how many calories you need daily based on your physical activity. Discover your TDEE and macronutrient distribution to maintain a healthy weight.
Daily Calories Calculator
Calculate how many calories you need daily based on your physical activity
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the number of calories your body burns in a day, including physical activity.
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Fill out the form to calculate your daily calories
What is TDEE and BMR?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including all physical activities and basic bodily functions. It is the amount of calories you need to consume to maintain your current weight.
BMR (Basal Metabolic Rate) is the minimum number of calories your body needs to perform basic vital functions at rest, such as breathing, pumping blood, and maintaining body temperature.
Formula: TDEE = BMR × Physical Activity Factor
Mifflin-St Jeor Formula
This calculator uses the Mifflin-St Jeor formula, considered one of the most accurate for calculating basal metabolism. It was developed in 1990 and has been validated in multiple scientific studies.
Formulas:
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
BMR is multiplied by a physical activity factor (1.2 to 2.0) to obtain TDEE.
Physical Activity Levels
Sedentary (1.2)
Little or no exercise. Desk work or minimal activities.
Light Exercise (1.375)
Light exercise 1-3 days per week. Activities like walking, light housework.
Moderate Exercise (1.55)
Moderate exercise 3-5 days per week. Exercises like running, swimming, moderate cycling.
Intense Exercise (1.725)
Intense exercise 6-7 days per week. Vigorous workouts, competitive sports.
Very Intense Exercise (1.9-2.0)
Very intense daily exercise, demanding physical work, or training twice a day.
Macronutrient Distribution
Macronutrients are the nutrients that provide energy to your body. The recommended standard distribution is:
Proteins
25-30%
4 calories per gram
Muscle building and tissue repair
Carbohydrates
45-55%
4 calories per gram
Main energy for body and brain
Fats
20-30%
9 calories per gram
Vitamin absorption and hormonal function
Calories for Different Goals
Maintain Weight
Consume exactly your calculated TDEE to maintain your current weight.
Lose Weight
Create a deficit of 500-750 calories daily to lose 0.5-1 kg per week in a healthy way.
Do not reduce more than 1000 calories without medical supervision.
Gain Weight/Muscle Mass
Increase 300-500 calories daily, prioritizing proteins to gain muscle mass.
General Recommendation
Drastic changes in calories can affect your metabolism. Consult with a nutritionist for a personalized plan.
Important Considerations
- • Individual variability: Calculated TDEE is an estimate. Your actual metabolism may vary ±200-500 calories depending on genetic, hormonal, and body composition factors.
- • Progressive adjustment: If you don't see changes after 2-3 weeks, adjust your calorie intake gradually (no more than 200 calories at a time).
- • Quality over quantity: Not all calories are equal. Prioritize nutritious and nutrient-dense foods.
- • Hydration: Water has no calories but is essential for metabolism and bodily function.
- • Additional factors: Stress, sleep, medications, and medical conditions can affect your metabolism and calorie needs.
Medical Disclaimer
This calorie calculator is for informational and educational purposes only. It should not be considered medical advice or replace consultation with a nutritionist or health professional. Results are approximate and may vary according to individual factors. If you have medical conditions, are pregnant, breastfeeding, or following a special diet, consult with a health professional before making significant changes to your diet.