Calorie Calculator
Find out how many calories you burn daily using the Harris-Benedict equation. Enter your details to get your BMR and TDEE.
Your current age
Your weight in kilograms
BMR = Basal Metabolic Rate | TDEE = Total Daily Energy Expenditure (Harris-Benedict revised equation)
Frequently Asked Questions
What is BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest just to maintain basic functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) is your BMR plus calories burned through physical activity and digestion — representing the total calories you burn in a day.
What is the Harris-Benedict equation?
The Harris-Benedict equation is a proven formula that estimates BMR using your age, gender, height, and weight. It was revised in 1984 and remains one of the most widely used methods for estimating daily calorie needs. The revised equation for men is: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years).
What activity levels should I choose?
Activity levels range from Sedentary (little or no exercise) to Very Active (hard exercise 6-7 days per week). Be honest about your activity — overestimating is common and will produce misleading calorie numbers. If you are unsure, start with Sedentary or Light.
How many calories should I eat to lose weight?
A safe target is eating 300–500 calories fewer than your TDEE, which produces roughly 0.5–1 kg (1–2 lbs) of weight loss per week. Eating below your BMR is not recommended. For personalized advice, especially with medical conditions, consult a doctor or registered dietitian.