How many calories do I need?
Calculate your daily calorie needs (TDEE)
Understanding TDEE
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day, including:
- Basal Metabolic Rate (BMR): Calories burned at rest (60-75% of TDEE)
- Physical activity: Exercise and intentional movement (15-30%)
- Non-exercise thermogenesis: Daily activities like walking, typing (5-15%)
- Thermic effect of food: Calories burned digesting food (~10%)
How We Calculate It
This calculator uses the Mifflin-St Jeor equation, the most accurate formula for estimating BMR, then multiplies by your activity level to get your TDEE.
Activity Level Guide
- Sedentary: Desk job, minimal walking, no exercise
- Lightly active: Light exercise or sports 1-3 days/week
- Moderately active: Moderate exercise 3-5 days/week
- Very active: Hard exercise 6-7 days/week
- Extra active: Professional athlete or very physical job