How to use it
- Enter weight, height, age, and select activity level.
- Click Calculate.
- Read your BMR, TDEE, and daily calorie recommendation.
What it does – The Diet Planner Calculator takes your weight, height, age, and activity level to instantly compute three key numbers: your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and a practical calorie target for weight goals. Why it matters – BMR shows the calories your body burns at rest, while TDEE adds the energy you use in daily activities. Knowing these figures lets you set a realistic intake that supports maintenance, loss, or gain without guesswork. How to read the results – BMR (kcal/day) is the baseline; TDEE (kcal/day) is the amount you’d maintain your current weight; the “Calories per day” value is a recommended starting point, usually a modest 10‑20 % below or above TDEE depending on your goal. Use the numbers as a guide, not a strict rule.
Pro tips
- Round BMR and TDEE to the nearest 10 kcal for easier meal planning.
- Add a small buffer (≈100 kcal) if you frequently train after meals.
- Track actual weight changes for 2‑3 weeks before adjusting calories.
- Avoid using the calculator for extreme diets; consult a professional for >500 kcal deficits.
Real-life examples
- A busy professional wants to know how many calories to eat to lose 5 kg in three months.
- An athlete planning a bulk needs to calculate the surplus needed to gain muscle.
- A new parent wants a quick estimate to maintain weight while juggling irregular schedules.
Case study
James, 32, entered his 85 kg, 180 cm, 30‑year‑old profile with a moderate activity level. The calculator showed a BMR of 1,770 kcal, TDEE of 2,740 kcal, and a target of 2,470 kcal for gradual loss. By following the target, he dropped 4 kg in six weeks without feeling hungry.