{"id":65882,"date":"2026-10-14T12:15:12","date_gmt":"2026-10-14T06:45:12","guid":{"rendered":"https:\/\/www.quickonlinetips.com\/archives\/?page_id=65882"},"modified":"2026-10-15T10:48:07","modified_gmt":"2026-10-15T05:18:07","slug":"calorie-calculator","status":"publish","type":"page","link":"https:\/\/www.quickonlinetips.com\/archives\/tools\/calorie-calculator\/","title":{"rendered":"Calorie Calculator: Daily Calories, BMR and TDEE"},"content":{"rendered":"<p>This <strong>calorie calculator<\/strong> estimates how many calories your body burns each day, so you know roughly how much to eat to keep your weight steady, lose weight slowly or gain muscle. 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.qt-cell:disabled{cursor:default} .qt-tool .qt-win{background:#C6F6D5;border-color:#38A169} .qt-tool .qt-sel{background:#BEE3F8;border-color:#3182CE} .qt-tool .qt-bad{background:#FED7D7;border-color:#E53E3E} .qt-tool select{-webkit-appearance:none;-moz-appearance:none;appearance:none;padding-right:40px;cursor:pointer;border:2px solid #90B4DA;font-weight:600;background-color:#fff;background-image:url(\"data:image\/svg+xml,%3Csvg xmlns='http:\/\/www.w3.org\/2000\/svg' viewBox='0 0 14 9'%3E%3Cpath d='M1.5 1.5l5.5 5.5 5.5-5.5' fill='none' stroke='%232B6CB0' stroke-width='2.4' stroke-linecap='round' stroke-linejoin='round'\/%3E%3C\/svg%3E\");background-repeat:no-repeat;background-position:right 14px center;background-size:14px 9px} .qt-tool select:hover{border-color:var(--qt-accent);background-color:#F4F8FD} .qt-tool select::-ms-expand{display:none} .qt-next{margin:0 0 1.75em} .qt-next .qt-next-h{font-size:14px;font-weight:700;letter-spacing:.05em;text-transform:uppercase;color:#4A5568;margin:0 0 8px} .qt-next-g{display:grid;grid-template-columns:repeat(3,1fr);gap:8px} .qt-next-g a{display:flex;align-items:center;min-height:46px;padding:9px 12px;border:1px solid #AEC3DB;border-radius:8px;background:#F4F8FD;color:#215387;font-weight:600;font-size:15px;line-height:1.3;text-decoration:none} .qt-next-g a:hover,.qt-next-g a:focus{background:#E3EEFF;border-color:#2B6CB0;text-decoration:none} @media (max-width:600px){.qt-next-g{grid-template-columns:repeat(2,1fr)}}<\/style>\n<div class=\"qt-tool\" id=\"qt-ca\">\n<div class=\"qt-grid\">\n<div class=\"qt-field\"><label for=\"qt-ca-sex\">Sex<\/label><select id=\"qt-ca-sex\"><option value=\"f\">Female<\/option><option value=\"m\" selected>Male<\/option><\/select><\/div>\n<div class=\"qt-field\"><label for=\"qt-ca-age\">Age<\/label><input type=\"number\" id=\"qt-ca-age\" value=\"35\" min=\"15\" max=\"100\"><\/div>\n<div class=\"qt-field\"><label for=\"qt-ca-u\">Units<\/label><select id=\"qt-ca-u\"><option value=\"m\" selected>Metric (cm, kg)<\/option><option value=\"i\">US (ft, in, lb)<\/option><\/select><\/div>\n<div class=\"qt-field\" data-qt-u=\"qt-ca\" data-qt-sys=\"m\"><label for=\"qt-ca-cm\">Height (cm)<\/label><input type=\"number\" step=\"any\" min=\"0\" id=\"qt-ca-cm\" value=\"170\"><\/div>\n<div class=\"qt-field\" data-qt-u=\"qt-ca\" data-qt-sys=\"i\"><label for=\"qt-ca-ft\">Height (feet)<\/label><input type=\"number\" step=\"any\" min=\"0\" id=\"qt-ca-ft\" value=\"5\"><\/div>\n<div class=\"qt-field\" data-qt-u=\"qt-ca\" data-qt-sys=\"i\"><label for=\"qt-ca-in\">Height (inches)<\/label><input type=\"number\" step=\"any\" min=\"0\" id=\"qt-ca-in\" value=\"7\"><\/div>\n<div class=\"qt-field\" data-qt-u=\"qt-ca\" data-qt-sys=\"m\"><label for=\"qt-ca-kg\">Weight (kg)<\/label><input type=\"number\" step=\"any\" min=\"0\" id=\"qt-ca-kg\" value=\"70\"><\/div>\n<div class=\"qt-field\" data-qt-u=\"qt-ca\" data-qt-sys=\"i\"><label for=\"qt-ca-lb\">Weight (lb)<\/label><input type=\"number\" step=\"any\" min=\"0\" id=\"qt-ca-lb\" value=\"154\"><\/div>\n<div class=\"qt-field\"><label for=\"qt-ca-act\">Activity<\/label><select id=\"qt-ca-act\"><option value=\"1.2\">Sedentary (desk job, little exercise)<\/option><option value=\"1.375\" selected>Light (exercise 1 to 3 days a week)<\/option><option value=\"1.55\">Moderate (3 to 5 days a week)<\/option><option value=\"1.725\">Very active (6 to 7 days a week)<\/option><option value=\"1.9\">Extra active (physical job plus training)<\/option><\/select><\/div>\n<\/div>\n<div class=\"qt-stats\">\n<div class=\"qt-stat\"><span class=\"qt-num\" id=\"qt-ca-tdee\">&#8211;<\/span><span class=\"qt-lab\">Calories a day to maintain<\/span><\/div>\n<div class=\"qt-stat\"><span class=\"qt-num\" id=\"qt-ca-bmr\">&#8211;<\/span><span class=\"qt-lab\">BMR (at rest)<\/span><\/div>\n<\/div>\n<table class=\"qt-table\">\n<thead>\n<tr>\n<th>Goal<\/th>\n<th>Calories a day<\/th>\n<th>Approx. change<\/th>\n<\/tr>\n<\/thead>\n<tbody id=\"qt-ca-out\"><\/tbody>\n<\/table>\n<div class=\"qt-status\" id=\"qt-ca-status\" aria-live=\"polite\"><\/div>\n<p class=\"qt-note\">Everything runs in your browser. Nothing you enter is sent to or stored on our server.<\/p>\n<\/div>\n<p><script>(function () { function qtReady(fn) { if (document.readyState === 'loading') { document.addEventListener('DOMContentLoaded', fn); } else { fn(); } } function qtCopy(text, statusEl, okMsg) { function done(ok) { if (statusEl) { statusEl.textContent = ok ? 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(parseFloat(e.value) || 0) : 0; } var u = g('u'); function show() { var us = u.value === 'i'; Array.prototype.forEach.call(document.querySelectorAll('[data-qt-u=\"' + pre + '\"]'), function (e) { e.style.display = (e.getAttribute('data-qt-sys') === 'i') === us ? '' : 'none'; }); Array.prototype.forEach.call(document.querySelectorAll('[data-qt-unit=\"' + pre + '\"]'), function (e) { e.textContent = us ? 'in' : 'cm'; }); } try { if ((navigator.language || '') === 'en-US') { u.value = 'i'; } } catch (e) { } u.addEventListener('change', function () { show(); cb(); }); show(); return { us: function () { return u.value === 'i'; }, cm: function () { return u.value === 'i' ? (n('ft') * 12 + n('in')) * 2.54 : n('cm'); }, kg: function () { return u.value === 'i' ? n('lb') * 0.45359237 : n('kg'); }, len: function (id) { return u.value === 'i' ? n(id) * 2.54 : n(id); } }; } function qtKgLb(kg) { return kg.toFixed(1) + ' kg (' + (kg \/ 0.45359237).toFixed(0) + ' lb)'; } qtReady(function () { var age = document.getElementById('qt-ca-age'); if (!age) { return; } function $(id) { return document.getElementById(id); } var B = qtBody('qt-ca', upd); function upd() { var a = parseFloat(age.value) || 0, cm = B.cm(), kg = B.kg(), m = $('qt-ca-sex').value === 'm', act = parseFloat($('qt-ca-act').value); var st = $('qt-ca-status'), body = $('qt-ca-out'); body.textContent = ''; st.classList.remove('qt-error'); if (15 > a || a > 100 || 100 > cm || cm > 250 || 25 > kg || kg > 350) { st.textContent = 'Enter an age from 15 to 100, a height and a weight.'; st.classList.add('qt-error'); $('qt-ca-tdee').textContent = '-'; $('qt-ca-bmr').textContent = '-'; return; } var bmr = 10 * kg + 6.25 * cm - 5 * a + (m ? 5 : -161); var tdee = bmr * act, floor = m ? 1500 : 1200, wk = B.us() ? ' lb' : ' kg'; $('qt-ca-tdee').textContent = Math.round(tdee).toLocaleString('en-US'); $('qt-ca-bmr').textContent = Math.round(bmr).toLocaleString('en-US'); var G = [['Maintain weight', 0], ['Mild weight loss', -250], ['Weight loss', -500], ['Mild weight gain', 250], ['Weight gain', 500]]; G.forEach(function (g) { var c = Math.round((tdee + g[1]) \/ 10) * 10, tr = document.createElement('tr'); var ch = g[1] ? (g[1] > 0 ? '+' : '-') + (B.us() ? (Math.abs(g[1]) \/ 500).toFixed(1) : (Math.abs(g[1]) \/ 1100).toFixed(2)) + wk + ' a week' : 'Stay the same'; [g[0], c.toLocaleString('en-US') + (floor > c ? ' (too low, see note)' : ''), ch].forEach(function (x, i) { var td = document.createElement('td'); td.textContent = x; if (i === 1) { if (floor > c) { td.className = 'qt-over'; } } tr.appendChild(td); }); body.appendChild(tr); }); st.textContent = 'These are estimates. Eating below about ' + floor.toLocaleString('en-US') + ' calories a day is not recommended without medical supervision.'; } ['qt-ca-age', 'qt-ca-cm', 'qt-ca-ft', 'qt-ca-in', 'qt-ca-kg', 'qt-ca-lb'].forEach(function (id) { $(id).addEventListener('input', upd); }); ['qt-ca-sex', 'qt-ca-act'].forEach(function (id) { $(id).addEventListener('change', upd); }); upd(); }); })();<\/script><\/p>\n<div class=\"qt-next\">\n<p class=\"qt-next-h\">Try another free tool<\/p>\n<div class=\"qt-next-g\"><a href=\"https:\/\/www.quickonlinetips.com\/archives\/tools\/due-date-calculator\/\">Pregnancy Due Date Calculator<\/a><a href=\"https:\/\/www.quickonlinetips.com\/archives\/tools\/body-fat-calculator\/\">Body Fat Calculator<\/a><a href=\"https:\/\/www.quickonlinetips.com\/archives\/tools\/water-intake-calculator\/\">Water Intake Calculator<\/a><a href=\"https:\/\/www.quickonlinetips.com\/archives\/tools\/ideal-weight-calculator\/\">Ideal Weight Calculator<\/a><a href=\"https:\/\/www.quickonlinetips.com\/archives\/tools\/days-between-dates\/\">Days Between Dates<\/a><a href=\"https:\/\/www.quickonlinetips.com\/archives\/tools\/age-calculator\/\">Age Calculator<\/a><\/div>\n<\/div>\n<p><strong>Quick answer:<\/strong> A 35-year-old man who is 170 cm (5 ft 7 in) tall, weighs 70 kg (154 lb) and exercises lightly burns about 2,190 calories a day. Eating about 500 fewer calories than your maintenance figure loses roughly 0.5 kg (1 lb) a week.<\/p>\n<h2>How to use the calorie calculator<\/h2>\n<ol>\n<li>Choose your sex and enter your age, height and weight. Switch between metric and US units at any time.<\/li>\n<li>Pick the activity level that matches a typical week, counting both exercise and how active your job is.<\/li>\n<li>Read your <strong>maintenance calories<\/strong> (TDEE) and the targets for losing or gaining weight.<\/li>\n<li>Track your weight for two to three weeks and adjust by 100 to 200 calories if it changes faster or slower than expected.<\/li>\n<\/ol>\n<h2>BMR and TDEE explained<\/h2>\n<p><strong>BMR<\/strong> (basal metabolic rate) is the energy your body uses at complete rest to breathe, pump blood and keep warm. <strong>TDEE<\/strong> (total daily energy expenditure) adds everything else: walking, working, exercise and digesting food. TDEE is BMR multiplied by an activity factor from 1.2 for a desk job to 1.9 for very physical work.<\/p>\n<p>The Mifflin-St Jeor formula is: BMR = 10 &times; weight in kg + 6.25 &times; height in cm &minus; 5 &times; age + 5 for men, or &minus; 161 for women. It is usually within about 10 percent of measured values, but muscle mass, genetics, medication and health conditions all change the real figure.<\/p>\n<h2>Activity levels<\/h2>\n<table class=\"qt-ref\">\n<thead>\n<tr>\n<th>Level<\/th>\n<th>Factor<\/th>\n<th>Typical week<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Sedentary<\/td>\n<td>1.2<\/td>\n<td>Office work and little planned exercise<\/td>\n<\/tr>\n<tr>\n<td>Light<\/td>\n<td>1.375<\/td>\n<td>Walking or workouts 1 to 3 days<\/td>\n<\/tr>\n<tr>\n<td>Moderate<\/td>\n<td>1.55<\/td>\n<td>Exercise 3 to 5 days<\/td>\n<\/tr>\n<tr>\n<td>Very active<\/td>\n<td>1.725<\/td>\n<td>Hard exercise 6 to 7 days<\/td>\n<\/tr>\n<tr>\n<td>Extra active<\/td>\n<td>1.9<\/td>\n<td>Manual labour plus training, or athletes training twice a day<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Most people overestimate their activity. If unsure, choose the lower level.<\/p>\n<h2>Healthy, sustainable changes<\/h2>\n<ul>\n<li>A gap of 250 to 500 calories a day is enough for steady weight loss while keeping energy up.<\/li>\n<li>Very low intakes (below about 1,200 calories for women or 1,500 for men) make it hard to get enough protein, vitamins and minerals, and should only be followed with a doctor.<\/li>\n<li>Protein, fibre, vegetables and regular meals help you feel full on fewer calories.<\/li>\n<\/ul>\n<p>This calculator is for general information, not medical advice. It is not suitable during pregnancy, for children, or if you have an eating disorder or a medical condition; talk to a doctor or registered dietitian instead. Check your weight range with the <a href=\"https:\/\/www.quickonlinetips.com\/archives\/tools\/bmi-calculator\/\">BMI calculator<\/a> and <a href=\"https:\/\/www.quickonlinetips.com\/archives\/tools\/ideal-weight-calculator\/\">ideal weight calculator<\/a>, or see how much to drink with the <a href=\"https:\/\/www.quickonlinetips.com\/archives\/tools\/water-intake-calculator\/\">water intake calculator<\/a>.<\/p>\n<h2>FAQ<\/h2>\n<h3>How many calories should I eat a day?<\/h3>\n<p>Your maintenance figure above is the best starting point. Average adult needs range from about 1,800 to 2,400 for women and 2,200 to 3,000 for men.<\/p>\n<h3>Do I eat back exercise calories?<\/h3>\n<p>The activity level already includes your usual exercise, so there is no need to add it again.<\/p>\n<h2>More free tools<\/h2>\n<div class=\"qt-cards\"><a class=\"qt-card\" href=\"https:\/\/www.quickonlinetips.com\/archives\/tools\/due-date-calculator\/\"><strong>Pregnancy Due Date Calculator<\/strong><span>Estimate a due date and weeks pregnant.<\/span><\/a><a class=\"qt-card\" href=\"https:\/\/www.quickonlinetips.com\/archives\/tools\/body-fat-calculator\/\"><strong>Body Fat Calculator<\/strong><span>Body fat percentage by the US Navy method.<\/span><\/a><a class=\"qt-card\" href=\"https:\/\/www.quickonlinetips.com\/archives\/tools\/water-intake-calculator\/\"><strong>Water Intake Calculator<\/strong><span>How much water to drink each day.<\/span><\/a><a class=\"qt-card\" href=\"https:\/\/www.quickonlinetips.com\/archives\/tools\/ideal-weight-calculator\/\"><strong>Ideal Weight Calculator<\/strong><span>Ideal body weight by height with four formulas.<\/span><\/a><a class=\"qt-card\" href=\"https:\/\/www.quickonlinetips.com\/archives\/tools\/days-between-dates\/\"><strong>Days Between Dates<\/strong><span>Count days, weeks and business days between two dates.<\/span><\/a><a class=\"qt-card\" href=\"https:\/\/www.quickonlinetips.com\/archives\/tools\/age-calculator\/\"><strong>Age Calculator<\/strong><span>Your exact age in years, months and days, plus next birthday.<\/span><\/a><a class=\"qt-card\" href=\"https:\/\/www.quickonlinetips.com\/archives\/tools\/percentage-calculator\/\"><strong>Percentage Calculator<\/strong><span>Work out X% of Y, percent change and more.<\/span><\/a><a class=\"qt-card\" href=\"https:\/\/www.quickonlinetips.com\/archives\/tools\/online-stopwatch\/\"><strong>Stopwatch and Timer<\/strong><span>Online stopwatch with laps and a countdown timer with alarm.<\/span><\/a><a class=\"qt-card\" href=\"https:\/\/www.quickonlinetips.com\/archives\/tools\/average-calculator\/\"><strong>Average Calculator<\/strong><span>Mean, median, mode and range of a list of numbers.<\/span><\/a><\/div>\n<p>See all of them on the <a href=\"https:\/\/www.quickonlinetips.com\/archives\/tools\/\">QuickOnlineTips free online tools<\/a> page and play our <a href=\"https:\/\/www.quickonlinetips.com\/archives\/games\/\">free online games<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This calorie calculator estimates how many calories your body burns each day, so you know roughly how much to eat to keep your weight steady, lose weight slowly or gain muscle. It uses the Mifflin-St Jeor equation, which dietitians consider the most accurate simple formula for most adults. SexFemaleMale Age UnitsMetric (cm, kg)US (ft, in,&#8230;<\/p>\n","protected":false},"author":4,"featured_media":66593,"parent":65595,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"class_list":["post-65882","page","type-page","status-publish","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/www.quickonlinetips.com\/archives\/wp-json\/wp\/v2\/pages\/65882","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.quickonlinetips.com\/archives\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.quickonlinetips.com\/archives\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.quickonlinetips.com\/archives\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.quickonlinetips.com\/archives\/wp-json\/wp\/v2\/comments?post=65882"}],"version-history":[{"count":3,"href":"https:\/\/www.quickonlinetips.com\/archives\/wp-json\/wp\/v2\/pages\/65882\/revisions"}],"predecessor-version":[{"id":66441,"href":"https:\/\/www.quickonlinetips.com\/archives\/wp-json\/wp\/v2\/pages\/65882\/revisions\/66441"}],"up":[{"embeddable":true,"href":"https:\/\/www.quickonlinetips.com\/archives\/wp-json\/wp\/v2\/pages\/65595"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.quickonlinetips.com\/archives\/wp-json\/wp\/v2\/media\/66593"}],"wp:attachment":[{"href":"https:\/\/www.quickonlinetips.com\/archives\/wp-json\/wp\/v2\/media?parent=65882"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}