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Calorie Needs Calculator

Find Your Personalized Daily Calorie Needs

Accurately track your daily calories and power up your goals!

Calculate your BMR and TDEE to know your real calorie needs—we’ll tailor recommendations to match your goal, whether it’s bulking, cutting, or maintenance.

🎁 Finish the quiz to unlock a special voucher! Let's Go! Let's Go!

Know What Your Body Needs
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Result


Based on your inputs, your goal-adjusted daily calorie intake is:

Your

Daily Calorie Intake

Adjusted according to your goal

{{ calculateCalorie.calories }} kcal
Basal Metabolic Rate (BMR) {{ calculateCalorie.bmr }} kcal
Total Daily Energy Expenditure (TDEE) {{ calculateCalorie.tdee }} kcal
How is it calculated?
🎁 Special treat for you!
Use the code in the app and enjoy bonus meal records after your initial 3 free tries — because your health journey deserves more room to grow.

🔥 What’s BMR?

BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to keep you alive—like breathing, keeping your heart beating, and more.

We use the Mifflin-St Jeor formula —a trusted method that’s generally more accurate than the older Harris-Benedict equation for adults.

🏃‍♂️What’s TDEE?

TDEE (Total Daily Energy Expenditure) is your BMR plus all the calories you burn through daily activities—like walking, working, or exercising. It’s your true daily calorie need.

🎯 Daily Calorie Intake Adjusted to Your Goal

Based on your selected goal—whether it's weight loss, muscle gain, or maintenance—we adjust your TDEE to give you a personalized daily calorie target.

This helps you eat in alignment with your goals while staying within healthy and sustainable ranges.

The minimum daily calorie intake—1,200 calories for adult women and 1,500 for adult men—is based on recommendations from the U.S. National Library of Medicine’s MedlinePlus , Taiwan’s Ministry of Health and Welfare , and other health authorities.

🔒 Your Data Stays Private

This calculator runs entirely in your browser. We don’t store or send any of your information—everything stays on your device.

Ready to put
your plan into action?

Now that you know what your body needs, make tracking your meals simple and stress-free.

Start your journey with Healthy Plate today!

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iOS and Android version coming soon.