Calorie Calculator
Find your daily calorie needs (BMR and TDEE) for maintaining, losing, or gaining weight.
About the Calorie Calculator
Your body burns a baseline number of calories just staying alive (BMR), and more once you factor in daily activity (TDEE). The AlarmDaddy Calorie Calculator works out both using the well-validated Mifflin-St Jeor equation, then gives you target intakes for maintaining your weight, losing weight, or gaining muscle.
Enter your age, sex, height, weight, and activity level. The calculator shows your Basal Metabolic Rate, your Total Daily Energy Expenditure, and three target numbers: maintenance calories, a moderate deficit for fat loss (about 500 fewer per day for roughly half a kilo a week), and a surplus for lean gain. This is the starting point for any diet plan — knowing your numbers turns vague "eat less" advice into a concrete daily target.
How to use this calculator
- 1Enter your age and select your sex.
- 2Enter your height and weight.
- 3Choose your activity level from sedentary to very active.
- 4Read your BMR, TDEE, and calorie targets for maintenance, weight loss, and gain.
The formula
The Mifflin-St Jeor equation estimates BMR from weight (kg), height (cm), age and sex. Multiplying BMR by an activity factor (1.2 sedentary to 1.9 very active) gives TDEE — the calories you burn in a typical day. A 500-calorie daily deficit yields roughly 0.5 kg of fat loss per week.