Daily Calorie Needs
{{ format(tdee) }} kcal
{{ format(bmr) }} BMR {{ format(tdee - bmr) }} Activity {{ bmi }} BMI
yrs
%
{{ calorieAdjust }} %
Categories: Calculator , Health & Fitness
Export to PDF Fullscreen

Basal Metabolic Rate (BMR) expresses the energy your body needs to sustain vital functions at rest, while Total Daily Energy Expenditure (TDEE) scales that baseline by everyday movement and training.

This tool converts age, sex, height, weight and lifestyle into precise BMR, TDEE and Body-Mass Index numbers, then visualises the calorie split between metabolism and activity in an interactive donut chart.

Use the results to set calorie targets for weight control or performance *—consult a qualified professional before making major dietary changes.* **This calculator offers informational estimates, not medical advice.**

Technical Details:

The calculator applies the Harris–Benedict equations to derive BMR, multiplies that baseline by an activity factor for TDEE, then adjusts the outcome by ±30 % as required.

  • Weight and height are auto-converted between metric and imperial units.
  • Activity factors follow recognised sedentary-to-athlete categories.
  • The Body-Mass Index is shown for quick context on weight status.
  • All maths runs instantly in the browser with no server calls.
Key Constants
SymbolValue
kW13.7 (male) · 9.6 (female)
kH5 (male) · 1.8 (female)
kA6.8 (male) · 4.7 (female)

All data stays on your device; the charting layer draws in real time without external storage.

Calculations & Scoring:

This section outlines every formula the tool performs.

Basal Metabolic Rate (BMR)

Harris–Benedict equation for males.
Variable reference
SymbolMeaning / Unit
WWeight in kilograms (kg)
HHeight in centimetres (cm)
AAge in years

BMR=66+13.7⁢70+5⁢175−6.8⁢30
BMR=66+959+875−204

Numbers are substituted for weight, height and age.

BMR=66+959+875−204
BMR=1696

Adding and subtracting yields the daily resting calorie need.

Your estimated BMR is about 1 696 kcal per day.

Total Daily Energy Expenditure (TDEE)

Daily calorie need after lifestyle adjustment.
Variable reference
SymbolMeaning / Unit
BMRBasal Metabolic Rate (kcal)
AActivity factor
CCalorie adjustment (%)

TDEE=1696⁢1.55
TDEE=2628.8

Multiplying scales resting needs to your daily routine.

TDEE=2628.8⁢(1+0)
TDEE=2628.8

Sliding the control up or down refines the target.

Your estimated TDEE is about 2 629 kcal per day.

Body-Mass Index (BMI)

Weight status indicator.
Variable reference
SymbolMeaning / Unit
WWeight in kilograms (kg)
HHeight in metres (m)

BMI=701.752
BMI=703.0625

Height is converted from centimetres and squared.

BMI=703.0625
BMI=22.9

The quotient yields the index.

Your BMI is approximately 22.9.

Step-by-Step Guide:

Follow these steps to generate your personalised daily calorie plan.

  1. Enter your Age in years.
  2. Select Gender from the drop-down.
  3. Type your Height and choose centimetres or inches.
  4. Type your Weight and choose kilograms or pounds.
  5. Pick an Activity level that best matches your routine.
  6. Click Advanced to set body-fat % or calorie adjustment if required.
  7. Review the summary box; the interactive donut chart updates automatically.
  8. Fine-tune the slider until the kcal target matches your goal.

FAQ:

Answers to common questions appear below.

Which formula is used?

The calculator follows the Harris–Benedict equations, a widely accepted method for estimating resting calorie needs from anthropometric data.

How do I choose an activity level?

Select the category that matches your average weekday movement and exercise. If unsure, start one step lower and adjust based on progress.

Can I switch units?

Yes. Change the unit selector beside each field; values convert automatically without losing precision.

Is my data stored?

No. All entries remain in your browser session; nothing is transmitted or logged by the server.

What if my BMI is outside 18.5-24.9?

Consider consulting a healthcare professional for personalised advice on gaining or losing weight safely.

Troubleshooting:

Use this checklist if you experience issues.

  • Blank chart — ensure all inputs are non-zero values.
  • Slider shows “NaN” — reload the page; the range input may not have initialised.
  • Numbers look wrong — verify unit selectors; inch/pound inputs require conversion.
  • Chart overlaps text on resize — refresh the page to recalculate layout after orientation change.
  • Cannot expand Advanced panel — disable popup blockers that intercept collapse animations.

Advanced Tips:

Optimise your workflow with these expert pointers.

  • Bookmark the page with query parameters to share presets quickly.
  • Export a screenshot of the donut chart for meal-planning documents.
  • Use negative calorie adjustments to preview sustainable weight-loss targets.
  • Switch to imperial units to cross-check conversions before gym weigh-ins.
  • Resize the browser window to refresh the chart after each value change.

Glossary:

Key terms used throughout the calculator.

BMR
Basal calories needed to stay alive at total rest.
TDEE
Total energy burned each day, including activity.
BMI
Weight-for-height index signalling weight status.
Activity Factor
Multiplier representing daily movement intensity.
Calorie Adjustment
User-defined percentage to gain or lose weight.

This tool offers informational estimates and stores no personal data.

Embed this tool into your website using the following code: