Health & Fitness
Calorie Calculator
Calculate your daily caloric needs based on your personal data and activity level. Get personalized calorie goals for various objectives.
Your Information
Little to no exercise, desk job
Your Daily Calorie Needs
Basal Metabolic Rate (BMR)
1696
Calories at rest
Total Daily Energy Expenditure (TDEE)
2035
Daily calories with activity
Calorie Goals
Maintenance
2034.8004
Keep current weight
Mild Deficit
1734.8004
Lose ~0.2 kg/week
Deficit
1534.8004
Lose ~0.5 kg/week
Surplus
2334.8004
Gain ~0.2 kg/week
How It Works
This calculator uses the Harris-Benedict Equation to estimate your Basal Metabolic Rate (BMR) - the calories your body burns at rest. It then multiplies this by your activity level to determine your Total Daily Energy Expenditure (TDEE).
Important Information:
- •These are estimates. Individual metabolic rates vary based on genetics, metabolism, and other factors.
- •For sustainable weight loss, aim for a moderate calorie deficit of 300-500 calories per day.
- •Always consult with a healthcare professional before making significant dietary changes.
- •100% browser-based - your data is never stored or shared.