π Calorie Calculator β Find Your Daily Caloric Needs (BMR & TDEE)
Are you trying to lose fat, build muscle, or maintain your current weight?
Understanding your daily caloric needs is the first and most important step. Use our accurate BMR and TDEE calculator to estimate how many calories your body burns per day β and how much you need to eat to reach your goals.
Calorie Calculator (BMR & TDEE)
π What is BMR?
BMR stands for Basal Metabolic Rate, which is the number of calories your body needs to perform basic life functions while at rest, such as:
- Breathing
- Blood circulation
- Cell production
- Nutrient processing
Your BMR depends on factors like your age, gender, height, and weight.
π What is TDEE?
TDEE stands for Total Daily Energy Expenditure, which includes your BMR plus all the calories burned from daily physical activity.
To calculate your TDEE, we multiply your BMR by an activity multiplier:
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Little to no exercise |
| Lightly active | 1.375 | Light exercise 1β3 days/week |
| Moderately active | 1.55 | Moderate exercise 3β5 days/week |
| Very active | 1.725 | Hard exercise 6β7 days/week |
| Super active | 1.9 | Very intense workouts or physical job |
π§ Why Should You Know Your Calorie Needs?
Whether your goal is fat loss, muscle gain, or maintenance, your calorie balance is the key. Hereβs a quick breakdown:
- π» To lose weight: Eat 10β20% fewer calories than your TDEE
- βοΈ To maintain weight: Eat the same as your TDEE
- πΊ To gain muscle: Eat 10β20% more calories than your TDEE
π οΈ How to Use the Calorie Calculator
- Select your gender
- Enter your age, weight, and height
- Choose your activity level
- Click βCalculateβ to get your BMR and TDEE
Youβll instantly get results showing your daily calorie needs β so you can build a nutrition plan that works for you.
π Important Tips
- These calculations are estimates, not exact numbers. Always adjust based on real results.
- Use the calculator regularly, especially when your weight or activity level changes.
- For maximum accuracy, combine this tool with body composition tracking and professional guidance.
π Final Thoughts
Knowing your daily caloric needs is crucial to taking control of your fitness journey. Whether youβre bulking, cutting, or just staying healthy β your body needs the right fuel. Use our free calorie calculator to set your goals, and take the first step towards a healthier, stronger you.