Daily Calorie Intake Calculator
Input your age, sex, height, and weight into the calculator to see your daily calorie intake.
How to calculate your daily calorie intake?
To calculate your daily calorie needs, you need to know how much energy you burn every day. Also known as your total daily energy expenditure (TDEE).
Components of TDEE
The following are the three main components of total daily energy expenditure (TDEE):
Basal Metabolic Rate (BMR)
Your basal metabolic rate, or BMR, is your resting metabolism. This is the number of calories your body requires to function at complete rest. It includes all of your normal bodily functions, such as your breathing, heart rate, blood circulation, and brain activity.
Thermic Effect of Food (TEF)
This is the number of calories you use to digest, absorb, and metabolize your food. TEF is typically no more than 10% of your BMR. However, it is also influenced by the amount of food and the quality of food that you eat, since higher amounts of food consumption require more energy to digest.
Thermic Effect of Physical Activity (TEPA)
This is the number of calories burned during not only your formal workouts but also the energy expended during non-exercise activities. This is also referred to as NEAT, or non-exercise activity thermogenesis. NEAT consists of your normal daily tasks, like cleaning, moving around your house, or even just fidgeting at your desk.
How many calories do you need to eat every day?
The food you consume every day is converted into energy that is used to fuel your basic bodily functions along with your daily activities and workouts.
This means that the number of calories you need will depend not only on your basal metabolic rate but also on your physical activity level. When determining your individual calorie needs, your number will also depend on your specific goals and your current weight.
For instance, if you perform high amounts of exercise, your calorie needs will be higher than someone who leads a sedentary lifestyle. In addition, if you are trying to lose weight, you will want to create a calorie deficit, whereas someone trying to gain muscle will actually want to consume more calories.