What is a Calorie Calculator?
A calorie calculator estimates how many calories your body needs each day based on your age, gender, height, weight, and activity level. It calculates your Total Daily Energy Expenditure (TDEE)—the number of calories you burn in a typical day.
Understanding your calorie needs is the foundation of any nutrition plan. Whether you want to lose weight, gain muscle, or maintain your current physique, knowing your TDEE gives you a starting point. Eat fewer calories than you burn to lose weight, more to gain weight.
BMR (Basal Metabolic Rate)
Calories burned at complete rest—just to keep you alive
TDEE (Total Daily Energy)
BMR + all your daily activities and exercise
Weight Management
Calorie deficit = weight loss, surplus = weight gain
Macro Recommendations
Get suggested protein, carbs, and fat targets
Key terms you'll see in calorie calculations:
- BMR — Calories burned at rest (breathing, circulation, cell repair)
- TDEE — Total calories burned including all activities
- Calorie deficit — Eating less than TDEE to lose weight (500 cal/day = ~1 lb/week)
- Calorie surplus — Eating more than TDEE to gain weight/muscle
- Maintenance calories — Eating exactly TDEE to maintain current weight
Understanding Activity Levels
Your activity level multiplier is crucial for accurate TDEE calculation. Be honest—most people overestimate their activity level. Here's what each level really means:
Sedentary (1.2x)
Desk JobLittle to no exercise. Office work, minimal walking. This is most people who work from home or have desk jobs without a dedicated workout routine.
Lightly Active (1.375x)
1-3 days/weekLight exercise 1-3 days per week. Regular walking, light yoga, or casual sports. You break a sweat a few times a week but not intensely.
Moderately Active (1.55x)
3-5 days/weekModerate exercise 3-5 days per week. Regular gym sessions, jogging, swimming, or active hobbies. You exercise intentionally and consistently.
Very Active (1.725x)
6-7 days/weekHard exercise 6-7 days per week. Daily intense workouts, training for sports, or physically demanding job combined with regular exercise.
Extra Active (1.9x)
Athlete LevelVery hard exercise or physical job plus training. Professional athletes, construction workers who also train, or people doing two-a-day workouts.
Pro Tip: Start Conservative
If you're unsure, pick the lower activity level. It's easier to adjust up if you're losing weight too fast than to deal with overeating. A desk job with 3 gym sessions is typically "Lightly Active," not "Moderately Active."