Calorie Intake Calculator - Daily Diet Calorie Log & BMR/TDEE Calculator
Log your daily meals and calculate calorie intake and daily expenditure
Enter your body data to compute your daily total energy expenditure (TDEE), then search and add foods to your plate to track calorie intake in real time. Covers calorie data for common foods to help you manage a weight-loss, bulking, or maintenance plan.
🔍 Search & Add Food
📊 Personal Data
🍽️ Today's Plate
Click a food on the left to start logging today's meals
Calorie Intake Advice
BMR (basal metabolic rate) is the minimum energy your body needs at rest, while TDEE is BMR multiplied by an activity factor — your estimated daily burn. For weight loss, aim to keep intake around 80%-85% of TDEE (a 300-500 kcal deficit); for bulking, aim for 105%-115% of TDEE. Beyond total calories, keep protein, carbs, and fat balanced. Pair this with the food calorie lookup for detailed nutrition and the BMI Calculator to assess your weight.
FAQ
How do I use the calorie intake calculator?
Fill in your gender, age, height, weight, and activity level. The tool computes your basal metabolic rate (BMR) and total daily energy expenditure (TDEE) using the Mifflin-St Jeor equation. Then search and add foods to the plate on the left to see your current intake and how many calories remain.
What is the difference between BMR and TDEE?
BMR (basal metabolic rate) is the minimum calories your body needs at complete rest to stay alive. TDEE (total daily energy expenditure) is BMR multiplied by an activity factor, which is closer to what you actually burn each day. To lose weight, eat below your TDEE to create a calorie deficit.
Is the Mifflin-St Jeor equation accurate?
The Mifflin-St Jeor equation is a widely recommended BMR formula and is reasonably accurate for most healthy adults. Enter accurate height, weight, and age for the most reliable result.
How can I use this tool to lose weight?
Aim for a daily calorie deficit of 300-500 kcal (eat 300-500 kcal below TDEE). Log each meal's foods in the plate to see exactly how many calories remain, and combine it with exercise for better results.