Calorie Calculator
Find out how many calories you burn daily using the Harris-Benedict equation. Enter your details to get your BMR and TDEE.
Your current age
Your weight in kilograms
BMR = Basal Metabolic Rate | TDEE = Total Daily Energy Expenditure (Harris-Benedict revised equation)
Learn More About Calorie Calculator
How this calorie calculator works
The calculator starts by estimating your basal metabolic rate, or BMR, using your age, height, weight, and sex. It then applies an activity multiplier to estimate your total daily energy expenditure, often called TDEE.
In practical terms, TDEE is the approximate number of calories you need to maintain your current weight based on your daily routine and exercise level.
Example calorie target planning
If the calculator estimates your maintenance calories at 2,300 per day, a moderate fat-loss target might be around 1,800 to 2,000 calories, while a muscle-gain phase might call for a small surplus instead.
Using the result as a starting point and then adjusting based on weekly progress is usually more useful than treating the first number as exact.
What calorie estimates can and cannot tell you
Calorie formulas are estimates, not guarantees. Real energy needs can vary because of body composition, training volume, medications, hormonal changes, and other health factors.
The calculator is best used for planning and comparison. If you have a medical condition, are pregnant, or are managing a specific health goal, a clinician or dietitian can help you tailor the target more safely.
Sources and references
This calculator estimates basal metabolic rate with the Harris-Benedict approach and then applies an activity adjustment to approximate daily calorie needs. Real energy expenditure can still vary meaningfully from the estimate.
Frequently Asked Questions
What is BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest just to maintain basic functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) is your BMR plus calories burned through physical activity and digestion — representing the total calories you burn in a day.
What is the Harris-Benedict equation?
The Harris-Benedict equation is a proven formula that estimates BMR using your age, gender, height, and weight. It was revised in 1984 and remains one of the most widely used methods for estimating daily calorie needs. The revised equation for men is: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years).
What activity levels should I choose?
Activity levels range from Sedentary (little or no exercise) to Very Active (hard exercise 6-7 days per week). Be honest about your activity — overestimating is common and will produce misleading calorie numbers. If you are unsure, start with Sedentary or Light.
How many calories should I eat to lose weight?
A safe target is eating 300–500 calories fewer than your TDEE, which produces roughly 0.5–1 kg (1–2 lbs) of weight loss per week. Eating below your BMR is not recommended. For personalized advice, especially with medical conditions, consult a doctor or registered dietitian.