Free Calculator · 2026
Daily Calorie Calculator
Find your BMR, TDEE, and personalised calorie targets for weight loss, maintenance, or muscle gain — using the Mifflin-St Jeor equation.
Calculate Your Daily Calories (TDEE)
Your Daily Calorie Needs
-BMR — calories at rest
-TDEE — maintain weight
-For weight loss (-500/day)
-For muscle gain (+300/day)
Your BMI
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Note: BMI has limitations — it does not distinguish between muscle and fat mass.
Frequently Asked Questions
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns per day including all activity. Calculated as BMR × activity multiplier. Eating at TDEE maintains weight; below it loses weight; above it gains. This is your most important number for any nutrition goal.
A deficit of 500 calories per day below your TDEE creates approximately 0.5kg (1lb) of fat loss per week — the most widely recommended sustainable rate. Going below 1,200 cal/day (women) or 1,500 cal/day (men) is generally not recommended without medical supervision.
BMI is a useful screening tool for population health but has limitations for individuals. It does not distinguish between muscle and fat — athletes often register as overweight. A more complete assessment combines BMI with waist circumference, body composition analysis, and blood markers.
Eatvora tracks nutritional information for your pantry items and AI-generated recipes. Set your calorie target from this calculator in the app, and Eatvora shows how your daily meals align with your goals — making it easy to stay on track without obsessive manual logging.
Eatvora Tracks Your Pantry Automatically
Eatvora tracks your pantry automatically — scan groceries, get expiration alerts, and see AI recipes from what you have. Free to download.