Daily Calorie Calculator
Estimate how many calories you burn each day from your age, sex, weight, height and activity level.
Your Details
Fill in your details on the left to see your calorie breakdown.
About the Daily Calorie Calculator
Knowing roughly how many calories you burn in a day is the foundation of any nutrition plan, because it tells you the level at which your weight stays steady — and therefore how to adjust to lose or gain. This daily calorie calculator estimates that figure from your age, sex, height, weight and how active you are, giving you a personalised daily calorie number rather than a generic guess.
The calculation works in two stages. First it estimates your basal metabolic rate — the energy your body uses at complete rest just to keep you alive. Then it multiplies that by an activity factor reflecting how much you move, from sedentary to very active, to arrive at your total daily energy expenditure. That total is the calories you would need to eat to maintain your current weight.
From there, targets follow simply: eat below it to lose weight, around it to maintain, or above it to gain. The calculator runs entirely in your browser and stores nothing, so you can model different activity levels and goals privately and instantly.
Looking for more options? Open the full TDEE Calculator — it’s the same tool with every feature.
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Frequently Asked Questions
How many calories do I burn in a day?
Your daily calorie burn depends on your age, sex, size and activity level. The calculator estimates your basal metabolic rate then scales it by an activity factor to give your total daily energy expenditure — the calories you burn in a typical day, which is also the amount you would eat to maintain your weight.
How many calories should I eat to lose weight?
To lose weight you eat fewer calories than you burn. A common, sustainable approach is a moderate deficit of a few hundred calories below your daily burn, which the calculator can show. Larger deficits lose weight faster but are harder to maintain and can cost muscle, so a moderate cut is usually best.
What activity level should I choose?
Pick the level that honestly reflects your week, including exercise and daily movement. "Sedentary" suits desk work with little exercise; higher levels reflect regular training or physically demanding jobs. People often overestimate activity, so if unsure, choose the lower option and adjust based on real results over a few weeks.
Understanding Daily Calorie Needs
BMR and total daily burn
Your basal metabolic rate (BMR) is the energy your body uses at rest for basic functions like breathing and circulation — typically the largest part of daily burn. Total daily energy expenditure (TDEE) adds the calories used through movement and digestion by multiplying BMR by an activity factor. TDEE is the practical number for planning, because it reflects your real, active daily energy use.
Calories and weight change
Weight change is driven largely by the balance between calories eaten and calories burned. Consistently eating below your daily burn creates a deficit and leads to weight loss; eating above it creates a surplus and weight gain; matching it maintains weight. The calculator gives you the maintenance figure so you can set a deficit or surplus appropriate to your goal.
Why estimates need adjusting
Calorie formulas are good starting estimates, but individual metabolism, activity accuracy and other factors mean your true needs may differ. The reliable approach is to eat to the estimate for a few weeks, track your weight trend, and adjust the intake up or down based on what actually happens — using the number as a starting point, not an exact prescription.