Diet Calculate Daily Calorie Intake

1. Enter your "Gender", "Current Weight", "Target Weight", "Height", "Age", "Activity Level", and "Target Time Frame".
2. The following will be automatically displayed: "Current BMI (Current Weight)", "Target BMI (Target Weight)", "Basal Metabolic Rate (BMR)", "Total Daily Energy Expenditure (TDEE)", "Recommended Daily Calorie Intake for Successful Diet", and "Weekly Weight Loss Pace".

Daily Calorie Calculation Method

This tool calculates the daily calorie intake needed to achieve your target weight through a 5-step process.

1. Basal Metabolic Rate (BMR) Calculation

BMR represents the energy your body needs to maintain basic functions at rest. We use the Harris-Benedict equation:

For men: BMR = 66.5 + (13.75 × weight in kg) + (5.003 × height in cm) − (6.775 × age)
For women: BMR = 655.1 + (9.563 × weight in kg) + (1.850 × height in cm) − (4.676 × age)

2. Total Daily Energy Expenditure (TDEE) Calculation

TDEE includes calories burned through daily activities and exercise. It's calculated by multiplying BMR by an activity factor:

Activity factors:

• Sedentary (little or no exercise): 1.20
• Lightly active (light exercise 1-2 days/week): 1.375
• Moderately active (exercise 3-5 days/week): 1.55
• Very active (daily exercise/physical labor): 1.725
• Extra active (athlete level training): 1.9

TDEE = BMR × Activity Factor

3. Calorie Deficit Calculation Based on Weight Loss Goal

The difference between current and target weight determines weekly weight loss needed. Since burning 1kg of fat requires approximately 7,700kcal deficit, we calculate daily calorie adjustment needed.

4. Daily Calorie Intake Calculation

Subtract daily calorie deficit from TDEE to get recommended intake:

Daily Calorie Intake = TDEE − (Weekly Weight Loss × 7,700 ÷ 7)

5. BMI Calculation and Display

BMI (Body Mass Index) is calculated for current and target weights:

BMI = Weight (kg) ÷ (Height (m) × Height (m))

BMI categories include "Underweight", "Normal weight", and "Obese".

These results are estimates only. Individual metabolism and health conditions vary. Avoid extreme dieting and consult healthcare professionals when needed.

What is the TDEE Method?

The TDEE method is a scientific approach to determine your "daily calorie needs" for effective weight management. TDEE stands for Total Daily Energy Expenditure, representing your total daily energy consumption.

Components of TDEE

TDEE consists of four energy expenditures:

• Basal Metabolic Rate (BMR): Energy for basic bodily functions
• Non-Exercise Activity Thermogenesis (NEAT): Daily movements
• Exercise Activity Thermogenesis (EAT): Workouts/sports
• Thermic Effect of Food (TEF): Energy for digestion

This tool estimates TDEE by multiplying BMR with an activity factor.

TDEE Calculation Steps

Step 1: Calculate BMR

Using Harris-Benedict equation based on gender, age, height, and weight.

Example (female): BMR = 655.1 + (9.563 × weight in kg) + (1.850 × height in cm) − (4.676 × age)

Step 2: Multiply by Activity Factor

TDEE = BMR × Activity Factor

Using TDEE

Benefits of TDEE Method

• Scientifically-based food intake adjustment
• Flexible control according to goals and timeframe
• Healthier weight loss/gain with less rebound risk

Conclusion

The TDEE method helps you understand "how many calories you actually burn" and how to adjust your diet accordingly.

This approach enables effective and sustainable weight control.