Daily Calorie, BMR & TDEE Calculator
Discover how many calories you need for your goals
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Understanding Caloric Balance
What are calories?
Calories are units of energy that measure how much fuel food provides to your body.
Healthy Weight
Maintain proper caloric balance for your body type
Goals
Achieve weight loss or gain goals in a healthy way
Performance
Optimize energy for workouts and daily activities
Vital Functions
Support breathing, circulation, and metabolism
Understanding the Results
Basal Metabolic Rate (BMR)
Calories burned at complete rest. It is the minimum energy needed to maintain vital functions such as breathing, circulation, and organ function.
Basis for all calculations
Total Daily Energy Expenditure (TDEE)
BMR × Activity Factor. Represents all calories burned daily, including exercise and everyday activities.
Your actual daily expenditure
Calories for Your Goal
Mifflin-St Jeor Formula
The most accurate formula for estimating caloric expenditure:
Considered the gold standard for BMR calculation
How to use the calculator
Personal Data
Age, weight, height, and gender
Activity Level
Sedentary to very active
Your Goal
Lose, maintain, or gain
Calculate
See your results
Strategies for Each Goal
Weight Loss
Create a moderate deficit to lose 0.5-1kg per week while maintaining muscle mass.
- Prioritize protein (2g/kg)
- Maintain strength training
- Be patient and consistent
Maintenance
Maintain current weight while improving body composition (recomposition).
- Focus on nutritional quality
- Adjust according to activity
- Monitor weight weekly
Mass Gain
Controlled surplus to gain 0.25-0.5kg per week minimizing fat gain.
- Train heavy and progressive
- Sleep 7-9 hours
- Be patient with the process
Components of Caloric Expenditure
Basal Metabolic Rate (BMR)
Calories spent at rest for basic vital functions.
NEAT
Non-exercise daily activities (walking, working, fidgeting).
Physical Activity
Planned exercises and structured workouts.
Thermic Effect
Energy spent on digestion and food processing.
Tips for Success
Track for 2 Weeks
Use apps like MyFitnessPal to understand your current eating patterns.
Weigh Yourself Consistently
Same time, same conditions. Use weekly average, not daily weight.
Adjust According to Results
If you don't see changes in 2 weeks, adjust 100-200 kcal up or down.
80/20 Consistency
Be precise 80% of the time. Controlled flexibility is sustainable.
Next Steps
Now that you know your calories, define your macronutrients
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Free tools that work together.
D-Fit + ChatGPT
Track your calories and macros in ChatGPT.
Turn your calculation into a daily habit: describe meals, review portions and keep your food diary with the D-Fit plugin.