Calorie
Calculator
Results
- Estimated daily energy
- 2,136.00 kcal/day
- Resting energy
- 1,780.00 kcal/day
- Daily energy in kilocalories
- 2,136.00 kcal/day
- Daily energy in kilojoules
- 8,937.02 kJ/day
- Selected resting-energy formula
- Mifflin–St Jeor
- Selected activity level
- Sedentary
- Activity factor
- 1.2
Comparison
| Scenario | Resting energy |
|---|---|
| Mifflin–St Jeor | 1,780.00 kcal/day |
| Revised Harris–Benedict | 1,853.63 kcal/day |
| Katch–McArdle | 1,752.40 kcal/day |
Estimated daily energy across named activity levels
Named activity factors and estimated daily energy
| Sedentary | 1.2 | 2,136.00 |
| Light activity | 1.375 | 2,447.50 |
| Moderate activity | 1.55 | 2,759.00 |
| Very active | 1.725 | 3,070.50 |
| Extra active | 1.9 | 3,382.00 |
Illustrative maintenance, lower, and higher energy scenarios
| -500 kcal/day | 1,636.00 |
| -250 kcal/day | 1,886.00 |
| 0 kcal/day | 2,136.00 |
| +250 kcal/day | 2,386.00 |
| +500 kcal/day | 2,636.00 |
Formula
TDEE = (10W + 6.25H - 5A + 5) × F- W
- 80
- H
- 180
- A
- 30
- F
- 1.2
= 2136.00
Note
These adult equation estimates and arithmetic scenarios are not measurements, medical advice, diet prescriptions, or guaranteed weight-change targets. Health conditions, pregnancy, medications, eating-disorder risk, and personal goals require qualified guidance.
More in Health
See all →Frequently asked questions
How does this calculator estimate my daily calorie needs?+
It first calculates your Basal Metabolic Rate (BMR) from your height, weight, age and sex, then multiplies it by an activity factor reflecting how much you move during the day. The result is your Total Daily Energy Expenditure (TDEE), the calories you'd need to maintain your current weight.
How do I choose the right activity level?+
Be honest rather than aspirational: 'sedentary' means a desk job with little to no exercise, while 'very active' implies intense daily training or physically demanding work. Overestimating activity level is one of the most common reasons people don't lose weight as expected despite tracking calories.
How many calories should I cut to lose weight?+
A commonly used estimate is that a deficit of about 500 calories per day leads to roughly one pound (0.45 kg) of fat loss per week, since one pound of fat represents about 3,500 calories. Larger deficits are possible but increase the risk of muscle loss and are harder to sustain long term.
Why do I need more calories to gain muscle than to just maintain weight?+
Building new muscle tissue requires an energy surplus because synthesizing protein into muscle is metabolically costly, so eating at maintenance alone rarely supports meaningful muscle gain. A modest surplus of a few hundred calories combined with resistance training is the typical approach.
Why does the same calorie target feel different for two people?+
Individual metabolism varies due to genetics, muscle mass, hormone levels, and even gut bacteria, so calculated targets are a starting estimate rather than an exact number. Tracking your actual weight trend over a few weeks lets you fine-tune the number to your body's real response.