Daily Calorie Needs Calculator (TDEE)
How many calories do you need to consume daily to reach your goals? Scientifically calculate your basal metabolic rate and total daily calorie expenditure.
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Find Your Energy Needs
Enter your age, height, weight, and activity values to calculate daily calorie and macro goals.
What are Daily Calorie Needs (BMR & TDEE)?
Every individual's body expends energy even at rest to keep organs functioning and maintain vital life functions. This energy amount is called BMR (Basal Metabolic Rate). When daily tasks, walking, sports, and all physical activities are added to this rate, TDEE (Total Daily Energy Expenditure) is obtained. You can view both values instantly with our calorie calculation tool.
Calorie Calculation and Planning by Goal
Once you calculate your daily calorie expenditure, you must adjust your calorie balance to change your weight status:
- To Lose Weight (Calorie Deficit Calculation): You should consume 300 to 500 calories less than your TDEE. This way, your body starts burning stored fat cells to cover the energy deficit.
- To Maintain Weight (Balance): You should consume the calculated TDEE amount. When calories consumed equal calories burned, your weight remains stable.
- To Gain Weight / Build Muscle (Calorie Surplus): You should add 300 to 500 calories to your TDEE. This excess calorie is used in muscle building, especially when combined with weight training.
The Importance of Macros (Protein, Carbs, and Fat)
Simply counting calories is not enough; where these calories come from is also important. Proteins are critical for preserving muscle mass and providing satiety; healthy fats are vital for hormone production; carbs serve as an energy source for workouts and daily life. Download the FitTartım app to log meals in seconds using AI and track your daily protein, carb, and fat balance flawlessly with real-time charts.