The Calorie Calculator uses the Harris-Benedict formula to calculate your daily calorie needs (TDEE) based on age, gender, weight, height and activity level.
| Level | Description | Factor |
|---|---|---|
| Sedentary | Desk job, no exercise | 1.2 |
| Light | Exercise 1-3 days/week | 1.375 |
| Moderate | Exercise 3-5 days/week | 1.55 |
| Active | Hard exercise 6-7 days | 1.725 |
| Very Active | Athlete, physical job | 1.9 |
The calculator estimates your Basal Metabolic Rate from your age, gender, height, and weight, then multiplies it by an activity factor to give your total daily calorie needs (TDEE).
A common approach is to eat about 500 calories below your daily maintenance level to lose roughly half a kilo per week. Always aim for a sustainable, healthy deficit.
TDEE stands for Total Daily Energy Expenditure, the total number of calories you burn in a day including exercise, digestion, and daily activity.